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Push-ups are one of those exercises you either love or hate—there’s rarely an in-between. For years, I dreaded them, but I’ve learned to embrace their benefits because they are truly one of the best bodyweight exercises you can do.
Push-ups are a fantastic full-body movement, engaging your chest (pectoralis major), shoulders (deltoids), triceps, serratus anterior, abs, and even smaller muscles like the coracobrachialis. They’re especially beneficial for swimmers, helping build upper body strength and stability. If push-ups aren’t your strong suit, it’s time to start practicing—they’ll do wonders for your swim performance!
Hand Position:
Align your hands with your shoulders. Variations like wide or close-grip push-ups are more advanced but build on this foundation.
Scapular Alignment:
Keep your shoulder blades neutral at the start. Avoid letting them retract toward the spine until you lower into the push-up.
Full-Body Engagement:
Engage your core, lower back, legs, and glutes throughout the movement. This helps maintain proper alignment and prevents sagging or arching.
Range of Motion:
As you lower, your scapulae will naturally move toward your spine. Aim to bring your chest close to the ground, then fully extend your arms at the top of the movement.
Modifications Are OK:
If you need to drop to your knees, that’s perfectly fine! Just ensure you maintain proper form by following tips #3 and #4.
The key to mastering push-ups is doing them correctly for your body. Everyone has unique biomechanics, movement patterns, or even old injuries to consider. Don’t hesitate to modify or adjust your technique as needed to suit your individual needs.
Ready to improve your form? Watch Nick demonstrate a standard push-up.
Push-ups may take some effort to perfect, but the rewards are worth it. Build strength, improve your swim, and gain confidence in this foundational movement!