The Tempo Pushup increases focus on shoulder stability and your core

Welcome to day 4 of the Building Blocks progression powered by BridgeAthletic.

Here’s the fourth exercise of the progression. Today’s exercise is a fun alteration of the pushup that tests even the best athletes. Make sure you and your athletes master the previous day before proceeding!

Exercise 4: Tempo Pushup

BridgeAthletic graphic, 2015 US Nationals, Push ups series

The tempo pushup adds time as a variable to increase difficulty through an increased focus on shoulder stability, triceps, and core.

More Building Blocks:

Be sure to check out the rest of the progression if you have more questions on how to master the pushup.

Day 1: Incline Pushup

Day 2: Kneeling Pushup

Day 3: Pushup

Now it’s your turn:

Thanks for joining us on the second stage of the pushup progression.

Want Feedback?

We’re here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team.

Be sure to check back tomorrow for more Building Blocks!

New Call-to-action
About BridgeAthletic

BridgeAthletic Logo 3BridgeAthletic works with elite professional, collegiate, and club swimming programs to provide a turnkey solution for dryland training.  Led by Nick Folker, the top swimming strength and conditioning coach in the world, our team builds stroke-specific, custom-optimized dryland programs for each of our clients. The individualized workouts are delivered directly to athletes via our state of the art technology platform and mobile applications. Check Nick and BridgeAthletic out as recently featured in SwimSwam.

About Nick Folker 

Nick Folker, BridgeAthleticNick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s athletes have won 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. Megan Fischer-Colbrie works as the Sports Science Editor at BridgeAthletic.  Megan was a four-year varsity swimmer at Stanford, where she recently graduated with a degree in Human Biology.

The Championship Series by BridgeAthletic is designed to empower athletes with tips from the pros that will help them reach peak performance come race day.  We will be covering competition-focused topics such as nutrition, recovery, stretching, and mental preparation.

Follow BridgeAthletic on Twitter here.

Like BridgeAthletic on Facebook here. 

Follow BridgeAthletic on Instagram here. 

Swimming Training is courtesy of BridgeAthletic, a SwimSwam partner.

Leave a Reply

About Gold Medal Mel Stewart

Gold Medal Mel Stewart

MEL STEWART Jr., aka Gold Medal Mel, won three Olympic medals at the 1992 Olympic Games. Mel's best event was the 200 butterfly. He is a former World, American, and NCAA Record holder in the 200 butterfly. As a writer/producer and sports columnist, Mel has contributed to Yahoo Sports, Universal Sports, …

Read More »

Want to take your swimfandom to the next level?

Subscribe to SwimSwam Magazine!