Push Ups for Swimmers: 5 Progressions for Strength & Freestyle Power
/Some of the best dryland exercises for swimmers are also the simplest.
Over the years, I’ve found that push ups remain one of the most effective tools for building swim-specific upper body strength without needing a full gym. When performed correctly, swimmer push ups can improve shoulder stability, core control, muscular endurance, and even freestyle propulsion.
Many swimmers focus heavily on pulling exercises, bands, or weight training but overlook how valuable push ups for swimmers can be when integrated properly into dryland training.
A strong push up is not just about chest strength. It reflects trunk stability, scapular control, posture, and the ability to transfer force efficiently through the body - all qualities that matter in the water. Research has even shown a connection between push up strength and faster freestyle swimming performance.
In this article, I’ll walk you through a simple push up progression for swimmers using five movements I regularly use with athletes ranging from beginners to advanced competitors.
Why Push Ups Help Swimmers
Swimming requires athletes to repeatedly produce force while maintaining bodyline control and shoulder stability under fatigue. That is exactly where swim push up training can help. A properly executed push up develops:
chest strength
anterior shoulder stability
triceps strength
scapular control
core stiffness
muscular endurance
All of these qualities transfer into freestyle, butterfly, and even strong underwater dolphin kicking positions. One of the biggest benefits of swimmer push ups is that they teach the body to move as a connected system.
In freestyle swimming, force generated by the upper body becomes much more effective when the core stays stable and the hips remain aligned. Push ups reinforce this connection naturally. I also like using push ups because they require minimal equipment and can be scaled easily for different ability levels.
For younger swimmers, beginners, or athletes returning from time away from training, push up progressions allow strength development without excessive loading.
For advanced swimmers, they can become a valuable muscular endurance and stability tool during heavy swim blocks.
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Common Push Up Mistakes Swimmers Make
I often see swimmers rush through push ups without controlling body position. The goal is not simply doing more repetitions. The goal is developing quality movement. Here are a few common issues:
elbows flaring excessively
hips sagging toward the floor
poor head position
incomplete range of motion
collapsing through the shoulders
moving too quickly without control
Swimmers should think about maintaining a long bodyline similar to streamline position in the water. Controlled repetitions almost always produce better training transfer than sloppy high-volume sets.
5 Push Up Progressions for Swimmers
This swimmer push up progression moves from foundational stability work toward full push ups and muscular endurance development.
1. Hard Style Plank
Before swimmers can perform strong push ups, they first need to learn how to create full-body tension and maintain trunk stability. That is why I often begin with the Hard Style Plank.
Unlike a relaxed plank, where athletes just hold still, the Hard Style Plank teaches swimmers to engage the core. It also trains the glutes, shoulders, and legs to work together. The goal is to create tension throughout the entire body while maintaining a strong streamline-like position.
I coach swimmers to pull their elbows toward their toes.
They should squeeze their glutes and keep their body rigid from head to heels. This helps build core stiffness, shoulder stability, and better force transfer through the trunk. These qualities directly support freestyle efficiency and bodyline control in the water.
Short, high-quality holds are usually more effective than long passive planks. Focus on keeping the ribs down, maintaining a neutral neck position, and staying fully engaged throughout the hold.
2. Hi Lo (Up Down) Planks
Hi Lo Planks are one of my favorite entry-level dryland exercises for swimmers. This movement develops:
shoulder stability
trunk control
scapular control
body awareness
The athlete transitions between forearm plank and high plank positions while keeping the hips stable and minimizing rotation. For swimmers, this is extremely valuable because maintaining control during movement is essential for efficient freestyle mechanics.
Focus points:
keep hips level
avoid excessive trunk rotation
move slowly and under control
maintain a tight core position
This is an excellent warm-up exercise before swim practice or dryland sessions.
3. Elevated Push Ups
Elevated push ups reduce bodyweight loading while teaching proper push up mechanics.
This variation is ideal for:
younger athletes
swimmers rebuilding strength
high-volume training periods
Hands can be placed on a bench, box, wall, or pool deck depending on the athlete’s strength level.
One of the biggest advantages of elevated push ups is that swimmers can focus on posture and movement quality without fighting excessive load.
Coaching cues I commonly use:
keep shoulders away from the ears
maintain a straight bodyline
lower under control
fully extend at the top
As strength improves, the elevation can gradually decrease.
4. Eccentric Push Ups
Eccentric push ups are one of the fastest ways to build push up strength. In this variation, swimmers focus primarily on the lowering phase while controlling body position throughout the descent. The athlete lowers slowly to the ground for approximately 3–5 seconds before resetting
Why this works so well:
increases strength development
improves body control
enhances shoulder stability
teaches tension management
I use eccentric push ups frequently with swimmers who cannot yet perform multiple full push ups but need to develop foundational pressing strength. The slow lowering phase builds tremendous control that transfers well into swimming movement patterns.
5. Full Push Ups
Full push ups remain one of the best bodyweight strength exercises for swimmers.
When performed properly, they challenge:
upper body strength
trunk stiffness
shoulder stability
muscular endurance
force transfer
For swimmers, quality matters far more than chasing huge numbers.
I would rather see an athlete perform:
6 perfect push ups
than:25 poor-quality repetitions
Focus on:
full range of motion
stable shoulder positioning
neutral spine alignment
Strong swimmers are often efficient movers first. Push ups reinforce that principle extremely well.
How Swimmers Should Add Push Ups Into Training
Most swimmers do not need endless push up workouts. Two to three sessions per week is usually more than enough when paired with consistent swim training. I typically recommend using push ups:
during dryland sessions
before swim practice as activation
inside warm-up circuits
during general strength phases
During heavy swim weeks, volume should stay moderate to avoid excessive shoulder fatigue. Swimmers already place large demands on the shoulders in the pool. Dryland should support performance, not create unnecessary breakdown. One of the biggest mistakes I see is adding too much random fatigue. At Train Daly, I prefer using targeted dryland exercises that improve movement quality, force production, and long-term durability.
Final Thoughts
Push ups for swimmers are far more than a basic fitness exercise. When programmed correctly, they help develop stronger freestyle mechanics, better shoulder stability, improved muscular endurance, and more efficient force transfer through the body.
The real key is progression and movement quality. Swimmers should first learn how to control posture, tension, and alignment before chasing high repetition numbers. Simple exercises like Hard Style Planks, Hi Lo Planks, and controlled push up variations create a strong foundation that carries directly into the water.
Like most things in swimming, excellence lives in the fundamentals. Consistent dryland work done with purpose often produces bigger long-term results than complicated training methods. Explore the Train Daly Dryland Training Subscription: