Jen Rulon

Push Up Triathlete

Let’s chat today about Strength Training, since I just chatted with my friend, Terry Wilson, on his podcast, Pursuit of the Perfect Race, about Strength Training. Click HERE for the link.

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 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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