Jen Rulon

While many of us are stuck at home right now without access to proper gym equipment – we should take advantage of bodyweight exercises.

Today, let me give you my “Rulon Rules” to a Push-Up. I have to admit, push-ups are my nemesis but I know the importance of a push-up. Push-ups are an overall FANTASTIC body movement, working the pectoralis major, deltoid, triceps, serratus anterior, abs, and coracobrachialis. If you are not good at them, get good at them, as they will do WONDERS for your swim workouts!

Here are “Five Key Points to a Push Up”:

  1. Make sure your hands are aligned with your shoulders. I know there are wide and close handed push-ups, but these are a bit harder.
  2. Make sure your scapulas (shoulder blades) are in a neutral position. We don’t want them moving toward the center until you make the movement of a push-up.
  3. Keep your core, lower back, legs and glutes engaged and tight at the top of the moment, but also at the bottom of the movement.
  4. When lowering your chest to the ground, the scapula will move toward the spine. Ideally, we would like to see the chest touch the ground. When you come back up, we want to see full extension in the arms.
  5. IF you need to go to your knees for a push up, that is completely fine. We still want to see “Rules” #3 and #4 when doing the push-ups.

Click the photo below for a push-up (on your feet) video with Nick at The Tribe Strength & Conditioning Gym!

Click the photo below for a push-up (on your knees) video of myself at The Tribe Strength & Conditioning Gym!


I hope this gives you an idea of what I am looking for in the push-up. Let me know if you have ANY questions!

AUTHOR: Jen Rulon

I am Jen Rulon, a Coach, Kona Finisher and a Public Speaker. I’ve been coaching triathletes for 18+ years and I received my Masters in Kinesiology with an emphasis in Exercise Science. I train triathletes to reach their potential and coach triathlon coaches to successfully grow their businesses using my own proven methods. My knowledge has been featured in Triathlete Magazine, Runners World, on the TEDx Stage, the Health and Wellness Expo in San Antonio, TX, Men’s Journal Online, and the New York Times. I also practice what I preach — I’m a 15x Ironman Triathlete who participated in the World Championship in Kona, Hawaii on October 14, 2017.

Share via
Copy link
Powered by Social Snap