Move of the month: push ups

Push ups will build your shoulder, tricep and chest strength, as well as improving our core stability – all the key players in every swimming stroke

The Push Up is a classic exercise yet is often a tricky one for some, as moving our own bodyweight on land can be difficult. Whether you can or can’t execute the perfect push up, practising the move will build your shoulder, tricep and chest strength, as well as improving our core stability, all the key players in every swimming stroke. So there is nothing to lose from trying this month’s move and some stronger swimming to gain!

How to do a push up

1. Starting on your hands and knees, make sure your hands are placed on the floor slightly wider than your shoulders.
2. To get your starting position, straighten both your arms and your legs (out behind you).
3. Lower your body, with control, until your chest almost touches the floor.
4. Push yourself back up to the starting position.
5. This is one rep. Try 10/15 reps and 2/3 sets.

Variations

If you can’t manage one push up you can try doing them on your knees first.

You can also try lowering yourself very slowly under control and then reseting to the start position, known as a ‘negative’ push up. This helps your muscles get stronger while you aren’t able to do the move with correct form, great for working towards a full push up!