SAFETY TIP
Lowering the chest too far can cause extra stress on the ante-Lowering the chest too far can cause extra stress on the anterior part of the shoulder. Those with a shoulder injury or a history of one should avoid this movement.
VARIATIONS
Plyometric Push-Up
Plyometric push-ups emphasize an explosive muscle contraction, in contrast with regular push-ups, which emphasize slow, controlled movements. The rapid, explosive movement can be useful in teaching swimmers how to explode off the turn wall when performing open turns. Plyometric push-ups are performed by explosively pushing your upper body upward so that your hands leave the ground. Caution is required when using this exercise with younger swimmers, who may not have the coordination to catch themselves at the end of the exercise.
Kneeling Push-Up
The kneeling push-up is a good transitional variation for swimmers who are just learning how to perform push-ups or for those who do not have the necessary upper-body or core strength to maintain the correct positioning.
Feet-Elevated Push-Up
Execution
1. Position your hands on the floor at shoulder level and slightly wider than shoulder-width apart.
2. With your feet resting on an elevated surface such as a swimming block and your body in a straight line from your ankles to the top of your head, push your upper body upward until the elbows are almost locked.
3. Lower your body until your chest is 1 inch (2.5 cm) off the ground.
Muscles Involved
Primary:Pectoralis major (clavicular head)
Secondary:Anterior deltoid, triceps brachii
SAFETY TIP
Because of the need for increased strength and complexity, young swimmers should not perform this exercise.
Swimming Focus
The altered body position emphasizes the clavicular (upper) portion of the pectoralis major and the anterior deltoid muscle. The higher the feet are elevated, the more the emphasis shifts. This altered emphasis targets the portion of the pectoralis major that is engaged during the front half of the pulling phase for butterfly, freestyle, and breaststroke. Be aware that the altered positioning creates a much more challenging exercise and places extra stress on the shoulder joint, so only those who can maintain proper form and technique with a normal push-up should perform this exercise. A good way to transition into incorporating this exercise is to increase the elevation of the feet incrementally.
VARIATION
Feet-Elevated Push-Up on Physioball
The physioball variation works the same muscle groups but is more challenging because of the unstable nature of the physioball. The exercise can be made more difficult by increasing the inflation pressure of the physioball or by resting only the toes on the physioball instead of the entire foot.
Medicine Ball Push-Up
Execution
1. Position two medicine balls shoulder-width apart. Place one hand on each ball. Support your lower body on your toes.
2. Holding your body in a straight line from your ankles to the top of your head, push your upper body upward until your elbows are almost locked.
3. Lower your body until your chest is 1 inch (2.5 cm) off the ground.
Muscles Involved
Primary:Pectoralis major
Secondary:Anterior deltoid, triceps brachii
SAFETY TIP
Lowering the chest too far can place extra stress on the ante-Lowering the chest too far can place extra stress on the anterior part of the shoulder. Those with a shoulder injury or a history of one should avoid this movement.
Swimming Focus
Incorporating medicine balls is an effective way to increase the difficulty of the push-up exercise for a person who can consistently maintain proper technique when performing regular push-ups. The unstable nature of the medicine balls places increased demand on the shoulder and core-stabilizing musculature, which will have to react to the hands being anchored on an unstable surface. Additionally, the altered hand position allows a larger available range of motion when performing the exercise, which will strengthen the muscles through a larger range.
VARIATION
Medicine Ball Push-Up With Staggered Hand Placement
The staggered hand placement (one hand on a medicine ball and one hand on the floor) creates a challenging scenario because each hand is in a different position. The challenge is similar to that encountered when swimming freestyle and backstroke. The altered hand position places more strengthening emphasis on the hand on the medicine ball. Additionally, the added rotation of the trunk alters the demands placed on the abdominal core musculature.
Barbell Flat Bench Press