Push-up Progression Guide

Photo Courtesy: G. John Mullen

By Dr. G. John Mullen, Swimming World Contributor

I’ve been talking about progressions and regressions in swimming dryland for a year (also, checkout The Ultimate 13-Step Pull-Up Progression Program). I wrote about the lack of progressions and regressions in the #1 Mistake in Swimming Dryland Programs. The push-up is an excellent exercise for swimmers as it uses both the latissimus dorsi (the lats) and the pectoralis muscles, the two main contributors for forward propulsion in swimming.

Unfortunately, push-ups are either too hard or too easy for swimmers. If the push-up is too hard, then the swimmers will place excess stress on the low back and shoulder, increasing their risk of injury. If the push-up is too easy, swimmers will only build endurance strength, something swimmers already stress in the pool.

Having exercises which are easier and harder (regressions and progressions) are essential for the push-up. Utilize this simple push-up progression when working with groups of swimmers, providing each swimmer the most appropriate dryland program.

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