Push-ups are tough—but they are one of the most effective bodyweight moves to build upper-body and core strength. Building strength in these areas can help with posture and spinal support, so it's worth perfecting this exercise.
If you’re struggling, certified personal trainer Kate Rowe-Ham has a simple trick to help you get there. All you need is a resistance band (you can grab a set of them for less than $5 on Amazon).
Rowe-Ham, a women’s health specialist and founder of Owning Your Menopause app, says: "Push-ups are one of the best bodyweight exercises because they strengthen the arms, shoulders, chest and core all at once."
Scroll down to see Rowe-Ham’s hack in action.
How to do the push-up trick
To do the hack:
- Loop the resistance band around the tops of your arms.
- Do a push-up, either from your toes or on your knees.
- As you lower, the resistance of the band should partly support your weight and make it easier to press back up.
How adding a band helps with push-ups
Push-ups are challenging because they require full-body coordination and significant upper-body and core strength, says Rowe-Ham.
"If your chest, shoulders or arms aren’t strong enough yet, it can feel almost impossible to push yourself back up, but using a resistance band helps by reducing the load at the hardest part of the movement, making it easier to push back up. It’s a great way to build confidence and strength, especially if you’re working on improving upper-body endurance."
If you’re not ready to do push-ups from your toes, Rowe-Ham says it’s fine to start on your knees.
"Knee push-ups are a fantastic way to build up strength before progressing to full push-ups. You still engage your upper body and core, but with less intensity.
"If you want to get better at push-ups, consistency is key. Start with an easier variation, focus on good form, and build up your strength over time," she adds.
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