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Here’s the science: Pushups are easy, said no one ever. But mastering them doesn’t just give you water cooler bragging rights, it’s a veritable health boon, as well. A study of more than 1,100 people published in the Journal of the America Medical Association found that those who could perform 40 pushups in a row were an impressive 96% less likely to develop cardiovascular disease over a 10-year period than those who could do less than 10 in the same timeframe. Given that one in two Americans has some form of heart disease, this is one move you want to master. Plus, did we mention buff arms?
Move-the-Needle Monday: For our inaugural column kickoff, we went to the best of the best: our very own HealthCentral editor Danielle Gamiz, who also happens to be a certified group fitness instructor. (Holler!) “The great thing about pushups as a goal is that you’re not just getting stronger, you feel like a total badass when you do them,” she says. Here’s what you’ll be working on, courtesy of Coach Gamiz, this week.
The plan: “This week is all about your form,” says Gamiz. “To start, see how many pushups you can do in the traditional style (weight on your hands and toes).” Focus on keeping your back flat (no sagging in the middle!), hands directly below and slightly wider than your shoulders. As you bend your elbows, imagine your collarbone aiming for the floor; stop about two inches before your torso makes contact and straighten again. Maybe you can do 10… or one. Or none. It’s all good. If you find yourself struggling, either of these modifications can make it easier, but still count toward building the necessary strength:
Wall pushup: Stand two to three feet away from a wall, facing it. Stretch your arms out until they touch the wall, then back your feet away until your body forms a straight, diagonal line. Bend elbows until your chest nears the wall. Straighten. Repeat.
Bench pushup: Bend over and rest your hands on a bench or sturdy chair, arms straight. Back your feet away until your body forms a long straight line from head to toe. Bend elbows and lower as far as you can control. Straighten. Repeat.
Your goal this week is to complete 10 pushups in 90 seconds, in whatever form feels doable, every day. If you can do more than 10, great—keep going! “You’re figuring out where you’re at with your strength, so we can build on this going forward,” says Gamiz.
Top tip: Right before you do a pushup, breathe in deeply and exhale. “You’re preparing your body to do the work,” says Gamiz. “Pushups are hard!”
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