We “heart” pushups

Pushups are a basic exercise move included in many workout routines, sports team practices, and even the losing side of bets. They can be done (mostly) anywhere with little preparation as they require no equipment or setup. Pushups are great for your upper body; they primarily work your shoulders, pectoral muscles and triceps but can also work your abdominal muscles. All of this sounds great, but what if simple pushups could also help your heart health? 

A 2019 study found that men who could do more than 40 pushups were 96% less likely to have cardiovascular disease than those who did ten or fewer¹. Compared with the treadmill tests also performed, this study found pushup capacity to be more strongly associated with evaluating cardiovascular risk. The research only included adult men; however, the potential of the pushup should not be underestimated by others.  

So whether you want to improve your strength or care more for your heart, add pushups to your morning routine.  

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Do you know how to do a proper pushup?

To get the most out of your pushup workout, make sure you have the correct form by following these beginner steps:²

Step 1:

Facing the ground, straighten your body, tuck in your toes, bend your elbows and place your palms on the floor beside your shoulders. 

• If you need to modify your position, put your knees on the ground or place your hands on a higher surface like a bench or wall.

Step 2:

Push up from the ground and fully extend your arms.

• For those looking to increase the difficulty, you can add weights, use a single arm or try jumping from the ground as you do your pushups.

Step 3:

Remember to engage your core and keep your body in a straight line from head to heels. 

Step 4:

Use your arm and core strength to lower your body and repeat.

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How many pushups can you do?

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References

1. JAMA Network Open. Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men. Accessed September 28, 2022. 
2. Mayo Clinic. Weight training exercises. Accessed September 28, 2022.