Jen Rulon

Push-ups. You either love them or hate them. I don’t think there is anything in between. And I could be wrong but I seriously had to get over my hate for them because I know how good they are for you. 

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!

5 Tips For Your Push-Ups

1. Make sure your hands are aligned with your shoulders. 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 move a push-up.

3. Keep your core, lower back, legs, and glutes engaged and tight at the moment’s top but also at the bottom of the movement.

4. The scapula will move toward the spine when lowering your chest to the ground. Ideally, we would like to see the chest touch the ground. When you return, we want to see a full extension in the arms.

5. IF you need to go to your knees for a push-up, that is OK!!! 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 think the most essential part of the push-up is that make sure you are doing it correctly for you. We are not all the same. We have different movements or maybe nagging injuries. Adjust for you! 


AUTHOR: Jen Rulon

I have been coaching triathletes, runners, and cyclists for over 21+ years; I received my Master's Degree in Kinesiology with an emphasis in Exercise Science. And as you may have learned, there is more to life than swimming, biking, and running. It is a lifestyle, and I am here to help you cross that finish line with a smile, whether it is an Ironman Triathlon or the Ironman of Life. You can find my knowledge shared in Triathlete Magazine, Runners World, on the TEDx Stage, the Health and Wellness Expo in San Antonio, TX, Southwest Research Institute Human Performance Summit, Training Peaks Workshops, "Self Motivation Strategies for Women" on Amazon, Men's Journal Online, and the New York Times. I also practice what I preach—she's a 15x Ironman Triathlete who participated in the Ironman World Championship in Kona, Hawaii, on October 14, 2017.

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