How to Do Aquatic Pushups

Pushups are one of the best exercises to do to strengthen and build the muscles of the chest. They can be done on the floor or against a chair or wall. You can also do a variation of pushups in the pool. They can be done off the pool wall or while floating in the deep end. Doing pushups in the water can be a great alternative for those with wrist or shoulder injuries or can not bear weight on their upper body. If you are also concerned about building bone in the wrists and arms due to injury or osteoporosis, eventually you will need to work up to doing land based pushups which require you to bear weight on the bones. Since the water makes the exercise non-weight bearing it is not sufficient to build bone mass.

Things You'll Need

  • A noodle, kick board and a floatation belt
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Instructions

  1. Against the pool wall

    • 1

      Stand up straight facing the pool wall. The deeper the water you are in the easier the exercise is as you are decreasing the amount of your own weight you have to move.

    • 2

      Place your palms flat against the wall about shoulder height and about shoulder width apart. Keep your heels flat on the floor and lower your chest towards the wall.

    • 3

      Make sure you keep the hips back and do not let them fall forward. Your body should remain in a straight line.

    • 4

      Then press your palms into the wall and straighten the elbows. Make sure you do not lock the elbows as you press back.

    • 5

      Repeat for three sets of eight to twelve repetitions.

    In the deep end with a noodle or kickboard

    • 6

      A noodle is easier to do this exercise with. Once this gets easier try to progress to a kickboard. Head into the deep end.

    • 7

      This exercise is best done wearing a flotation belt so you can keep your body straight. If you do not have a belt, place a noodle under your hip bones.

    • 8

      Lay flat on your stomach. Hold onto a noodle or kickboard. Keeping your body straight push the noodle or kickboard straight down into the water.

    • 9

      Make sure you go straight down and do not let the noodle or board travel forwards or backwards. When your arms are fully extended, the noodle or board should be directly under your chest. .

    • 10

      Tighten the abdominal muscles and pull the noodle or kickboard back up to your chest. Make sure you do not lock your elbows. Repeat for three sets of eight to twelve repetitions