Push-ups: they’re not just a measure of upper-body strength. They might be one of the most underrated yet insightful ways to gauge your heart health. While typically associated with muscular endurance and strength, your ability to do push-ups also reveals important information about how well your heart and cardiovascular system function. In fact, a 2019 study published in JAMA Network Open suggests that your push-up count could be a better predictor of heart disease risk than many other fitness tests.
So, what does your push-up performance really say about your heart health? More than you might think. Let’s explore the science behind it, how to assess your performance, and how you can improve to boost both your strength and your cardiovascular health.
The Surprising Link Between Push-Ups and Heart Health
At first glance, push-ups may seem like just a strength-building exercise targeting the chest, shoulders, and arms. However, they engage multiple muscle groups and require coordination between your heart, lungs, and muscles. This makes push-ups a great measure of cardiovascular efficiency. Here’s why:
Cardiovascular Efficiency
Push-ups are a full-body exercise that gets your heart pumping. As you perform push-ups, your body needs to deliver oxygen-rich blood to your working muscles. The more push-ups you can do, the better your heart and circulatory system can support physical activity. In essence, the more push-ups you can perform without fatigue, the more efficiently your cardiovascular system operates.
Muscular Endurance and Heart Health
Although push-ups focus on upper-body strength, they also test your muscular endurance. This means that the ability to sustain repeated muscle contractions for extended periods reflects your heart’s capacity to pump blood and sustain oxygen delivery to those muscles. The better your muscular endurance, the less strain your cardiovascular system experiences during physical exertion.
Low-Impact Exercise for Everyone
Push-ups are a low-impact exercise compared to high-intensity cardio exercises like running or cycling. This makes them an excellent way to assess your fitness level without the joint stress or risk of injury that comes with other, more intense exercises. You don’t need fancy equipment or a gym membership—just your body and a bit of space.
Your Push-Up Performance: Where Do You Stand?
Not sure how you’re doing? Use this simple ranking system to see where your push-up count places you in terms of fitness level and heart health.
0–10 Push-Ups: Below Average
This is a starting point, and there’s plenty of room for improvement. If you’re in this category, it’s time to focus on building your strength and cardiovascular fitness. It’s not about feeling discouraged—it’s about recognizing where to begin.
11–20 Push-Ups: Average
You’re on the right track! This range indicates a moderate level of cardiovascular efficiency and muscular endurance. With consistency, you can push past this range and see even better results.
21–39 Push-Ups: Above Average
Great job! At this level, your cardiovascular system and muscles are well-conditioned. If you’re able to consistently perform this range, you’re on the path to even greater heart health and muscular endurance.
40+ Push-Ups: Excellent
You’re in elite territory! Doing 40 or more push-ups not only shows strong upper-body strength but also a heart that’s in great shape. This level of performance significantly lowers your risk for cardiovascular events and indicates excellent cardiovascular efficiency.
How to Improve Your Push-Up Count and Heart Health
Whether you’re aiming to hit 10, 20, 40, or more push-ups, there’s always room to improve. Here’s how you can gradually build strength and cardiovascular endurance to boost your push-up count.
1. Focus on Proper Form First
Before you push for more reps, it’s essential to master proper push-up form to avoid injury and maximize effectiveness. Here’s how:
- Start in a high plank position with your hands directly beneath your shoulders.
- Engage your core and glutes, ensuring that your body forms a straight line from head to heels.
- Lower your chest toward the floor, keeping your elbows at a 45-degree angle to your torso.
- Press back up explosively while maintaining that straight body line.
2. Build Strength with Progressions
If you’re not yet able to complete a full push-up, start with these modifications to build strength gradually:
- Wall Push-Ups: Stand facing a wall and perform push-ups against it. As you gain strength, lower the surface you’re pushing against.
- Knee Push-Ups: Perform push-ups while on your knees, ensuring your body forms a straight line from head to knees.
- Negative Push-Ups: Start in the top position, then lower yourself slowly for 3-5 seconds before resetting.
3. Incorporate Interval Training
High-intensity interval training (HIIT) is great for improving both cardiovascular fitness and muscular endurance. Try the following:
- Perform push-ups for 30 seconds at max effort, followed by 30 seconds of rest. Repeat 5 times.
- Gradually increase the work interval or decrease the rest time as you improve.
4. Strengthen Supporting Muscles
Push-ups require more than just arm strength. Strengthening other key muscle groups will help improve your performance:
- Planks for core stability
- Dumbbell rows for back and shoulder strength
- Squats and lunges for leg power
5. Retest Monthly
Track your progress by retesting your push-up count every 4 weeks. It’s motivating to see improvements and helps you stay focused on your goal of better heart health.
Why Push-Ups Are More Than Just a Fitness Milestone
Push-ups offer a wealth of health benefits beyond just building upper-body strength. Here’s why they’re so valuable:
- Lower Risk of Heart Disease: As the 2019 study from JAMA Network Open found, men who could do 40 or more push-ups had a significantly lower risk of cardiovascular events compared to those who couldn’t perform at least 10.
- Full-Body Engagement: Push-ups engage multiple muscle groups, including the chest, shoulders, triceps, core, and even legs. This makes them an excellent full-body exercise that provides a full range of benefits.
- Improved Cardiovascular Health: By boosting heart rate and improving the delivery of oxygen-rich blood to muscles, push-ups directly contribute to better heart health.
Push Your Limits, Improve Your Health
Your push-up count isn’t just a number—it’s an indicator of how well your cardiovascular system supports physical activity. Whether you’re at 10 push-ups or 50, every rep is a step toward better heart health. Remember that improving your push-up performance requires consistency, dedication, and a focus on proper form.
By integrating push-ups into your workout routine and focusing on gradual progression, you’re not only strengthening your muscles but also enhancing your cardiovascular efficiency and reducing your risk of chronic diseases. So, get started, track your progress, and see just how far you can push yourself for a healthier heart and body.