Push-ups may look like a basic strength test, but they actually reveal something much deeper—your heart health. A landmark study published in JAMA Network Open in 2019 found that men who could perform 40 or more push-ups had a significantly lower risk of cardiovascular disease compared to those who could do fewer than 10.
Push-up capacity, it turns out, is a powerful predictor of overall health. It’s not just about upper-body strength. Push-ups require full-body engagement, stamina, and cardiovascular endurance. Whether you’re in your 30s or your 60s, your push-up count may be one of the simplest, most accessible indicators of how well your heart is functioning.
Let’s dive into the science behind this connection, a simple way to measure your own performance, and practical strategies to improve both your push-ups and your heart health.
The Science: Why Push-Ups Reflect Heart Health
Push-ups activate multiple muscle groups at once. When done correctly, they engage the chest, shoulders, triceps, core, and even lower body. Performing them in high repetitions places significant demand on your heart and lungs. This means your cardiovascular system has to work efficiently to deliver oxygen and nutrients to your muscles.
Unlike high-impact exercises, push-ups are easy to perform regularly, even at home, and they’re a safe option for most people. The key reason they reflect heart health so accurately is that they test both muscular endurance and how well your cardiovascular system supports sustained physical exertion.
How Many Push-Ups Should You Be Able to Do?
This quick ranking system gives you a rough guide to where you stand in terms of fitness and heart health:
0–10 Push-Ups: Below Average
This suggests low muscular endurance and possibly an underperforming cardiovascular system. But it’s a place to start—not a failure.
11–20 Push-Ups: Average
You’re on the right track. With regular training, you can improve endurance and overall cardiovascular fitness.
21–39 Push-Ups: Above Average
This level shows strong muscular and cardiovascular coordination. You’re maintaining good health and fitness.
40+ Push-Ups: Excellent
This indicates exceptional cardiovascular fitness and muscular endurance. You’re in a low-risk group for heart-related conditions, especially if combined with other healthy lifestyle habits.
How to Improve Your Push-Up Count
Wherever you are right now, there are clear steps to increase your capacity safely and effectively.
Master Form First
Before increasing reps, focus on doing push-ups with proper technique:
- Begin in a high plank position with hands aligned under shoulders.
- Keep your spine straight from head to heels.
- Engage your core and avoid letting your hips sag.
- Lower your body until your chest nearly touches the floor.
- Push back up in one controlled motion.
Good form not only makes the movement more effective but also reduces injury risk.
Start With Push-Up Progressions
If standard push-ups are too challenging, try building up with modified versions:
- Wall Push-Ups: Begin standing a few feet from a wall. Perform incline push-ups while maintaining control.
- Incline Push-Ups: Use a bench or sturdy surface to decrease resistance.
- Knee Push-Ups: From the floor, drop to your knees but keep your hips forward to mimic the plank position.
- Negative Push-Ups: Start at the top and lower yourself slowly for 3 to 5 seconds, then reset.
Use these variations consistently to build strength and control.
Add Push-Up Intervals to Your Routine
A structured interval approach helps build endurance and heart strength at the same time:
- Perform push-ups for 30 seconds at maximum effort.
- Rest for 30 seconds.
- Repeat for 4 to 5 rounds.
As you improve, increase the work period or reduce rest to keep progressing.
Strengthen Supporting Muscle Groups
To improve your push-up count, train the muscles that assist with the movement:
- Planks: Build core strength and stability.
- Rows: Strengthen the upper back and shoulders.
- Triceps Dips: Target the rear arms for better push power.
- Leg Exercises: Squats and lunges build full-body coordination and core engagement.
A well-rounded training plan enhances both push-up performance and heart efficiency.
Retest Every Four Weeks
Progress builds momentum. Keep a push-up journal and test yourself every month. Aim for slow, consistent increases in your rep count while maintaining perfect form.
Why Push-Ups Are More Than a Fitness Test
Push-ups deliver benefits that go beyond the chest and arms:
- Cardiovascular Endurance: Your heart gets stronger with regular push-up workouts.
- Lower Risk of Disease: High push-up capacity is linked to reduced risk of cardiovascular events.
- Functional Strength: Push-ups translate into better movement in daily life, from lifting groceries to climbing stairs.
- Confidence Boost: Increasing your rep count offers a measurable sense of achievement and health awareness.
Final Thoughts: Track Progress, Protect Your Heart
Your push-up count is more than a number—it’s a reflection of your whole-body strength and heart performance. The 2019 research made it clear: the more push-ups you can perform, the lower your risk for cardiovascular problems.
But don’t be discouraged if your current count is low. Improvement is always possible with consistency, correct form, and smart progressions. Even adding two to five extra reps each week can create meaningful change over time.
