A Mini Band Modification To Make Push Ups Easier

  references
  
      Harvard Health Publishing: “The rise of push-ups: A classic exercise that can help you get stronger”
    




Looping a mini band around your elbows when performing a push-up can make the move easier while still building strength.

Image Credit: dolgachov/iStock/GettyImages

Instructions
Benefits
Push-Up Progression Plan

        Region
       
        Upper Body
      
        Goal
       
        Build Muscle

Loop a mini band around your arms, just above your elbows. Get into a high plank position with your core and glutes engaged. Your shoulders should be stacked over your wrists and your hips should be in line with your head and heels. Bend at your elbows at about a 45-degree angle from your torso and lower your body toward the ground. On the way down, squeeze your shoulder blades together. When your chest hovers just above the ground (or however far down you can go), press into the ground and push your shoulder blades apart to return to the starting position. Repeat.

  Show Instructions
  


        Region
       
        Upper Body
      
        Goal
       
        Build Muscle

To make the move easier, you can drop down to your knees and perform the push-up this way.

To focus on fostering fantastic push-up form, try slowing down your tempo, Frydberg says.

If you’re still struggling to do a push-up with a mini band, try shifting from the floor to an incline (think: placing your hands on a bench or a step). This elevated position makes the move more manageable (read: easier) because it lessens the distance your body must travel, Frydberg says. You can even use a staircase to build strength incrementally. For example, start on the third step from the bottom, and, over time, work your way down one riser at a time until you no longer need the incline as an aid, Frydberg says.

You can even use a staircase to build strength incrementally. For example, start on the third step from the bottom, and, over time, work your way down one riser at a time until you no longer need the incline as an aid, Frydberg says.

“The key to push-ups is just a little bit of rest and stretching between sets. It will do wonders,” Frydberg says. One strategy is to work your opposing muscle groups. So, for example, because push-ups primarily work your chest, you can do a set of reverse flys (with light weight) to open up the front of the body and target your back muscles, Frydberg says.

One strategy is to work your opposing muscle groups. So, for example, because push-ups primarily work your chest, you can do a set of reverse flys (with light weight) to open up the front of the body and target your back muscles, Frydberg says.

      Harvard Health Publishing: “The rise of push-ups: A classic exercise that can help you get stronger”