by Mcleod Ian
Push-Up
Execution
1. Position your hands on the floor at shoulder level and slightly wider than shoulder-width apart. Support your lower body on your toes.
2. Holding your body in a straight line from your ankles to the top of your head, push your upper body upward until the elbows are almost locked.
3. Lower your body until your chest is 1 inch (2.5 cm) off the ground.
Muscles Involved
Primary:Pectoralis major, triceps brachii
Secondary:Anterior deltoid
Swimming Focus
Push-ups are a useful addition to any dryland program because they can be performed in almost any setting without any equipment. They are beneficial to the swimmer as both a strengthening exercise and a stabilizing exercise. As a strengthening exercise, push-ups primarily target the triceps brachii and pectoralis major, two muscle groups used during the propulsive phase of every stroke. Push-ups also target the stabilizing muscle groups (rotator cuff and scapular stabilizers) of the shoulder joint by placing the shoulder in a closed-chain position.
You should be sure to monitor your form when performing this exercise. A common technique flaw is failure to hold the body in a straight line from the ankles to the tip of the head. Two culprits leading to this technique flaw are improper head position and weakness of the core-stabilizing musculature. Either of these problems will cause the low back to sag or arch excessively, which will place undue stress on your spine. If you are unable to maintain proper form, modify the exercise by starting from the knees instead of the toes.
SAFETY TIP
Lowering the chest too far can cause extra stress on the ante-Lowering the chest too far can cause extra stress on the anterior part of the shoulder. Those with a shoulder injury or a history of one should avoid this movement.
VARIATIONS
Plyometric Push-Up
Plyometric push-ups emphasize an explosive muscle contraction, in contrast with regular push-ups, which emphasize slow, controlled movements. The rapid, explosive movement can be useful in teaching swimmers how to explode off the turn wall when performing open turns. Plyometric push-ups are performed by explosively pushing your upper body upward so that your hands leave the ground. Caution is required when using this exercise with younger swimmers, who may not have the coordination to catch themselves at the end of the exercise.
Kneeling Push-Up
The kneeling push-up is a good transitional variation for swimmers who are just learning how to perform push-ups or for those who do not have the necessary upper-body or core strength to maintain the correct positioning.
Feet-Elevated Push-Up
Execution
1. Position your hands on the floor at shoulder level and slightly wider than shoulder-width apart.
2. With your feet resting on an elevated surface such as a swimming block and your body in a straight line from your ankles to the top of your head, push your upper body upward until the elbows are almost locked.
3. Lower your body until your chest is 1 inch (2.5 cm) off the ground.
Muscles Involved
Primary:Pectoralis major (clavicular head)
Secondary:Anterior deltoid, triceps brachii
SAFETY TIP
Because of the need for increased strength and complexity, young swimmers should not perform this exercise.
Swimming Focus
The altered body position emphasizes the clavicular (upper) portion of the pectoralis major and the anterior deltoid muscle. The higher the feet are elevated, the more the emphasis shifts. This altered emphasis targets the portion of the pectoralis major that is engaged during the front half of the pulling phase for butterfly, freestyle, and breaststroke. Be aware that the altered positioning creates a much more challenging exercise and places extra stress on the shoulder joint, so only those who can maintain proper form and technique with a normal push-up should perform this exercise. A good way to transition into incorporating this exercise is to increase the elevation of the feet incrementally.
VARIATION
Feet-Elevated Push-Up on Physioball
The physioball variation works the same muscle groups but is more challenging because of the unstable nature of the physioball. The exercise can be made more difficult by increasing the inflation pressure of the physioball or by resting only the toes on the physioball instead of the entire foot.
Medicine Ball Push-Up
Execution
1. Position two medicine balls shoulder-width apart. Place one hand on each ball. Support your lower body on your toes.
2. Holding your body in a straight line from your ankles to the top of your head, push your upper body upward until your elbows are almost locked.
3. Lower your body until your chest is 1 inch (2.5 cm) off the ground.
Muscles Involved
Primary:Pectoralis major
Secondary:Anterior deltoid, triceps brachii
SAFETY TIP
Lowering the chest too far can place extra stress on the ante-Lowering the chest too far can place extra stress on the anterior part of the shoulder. Those with a shoulder injury or a history of one should avoid this movement.
Swimming Focus
Incorporating medicine balls is an effective way to increase the difficulty of the push-up exercise for a person who can consistently maintain proper technique when performing regular push-ups. The unstable nature of the medicine balls places increased demand on the shoulder and core-stabilizing musculature, which will have to react to the hands being anchored on an unstable surface. Additionally, the altered hand position allows a larger available range of motion when performing the exercise, which will strengthen the muscles through a larger range.
VARIATION
Medicine Ball Push-Up With Staggered Hand Placement
The staggered hand placement (one hand on a medicine ball and one hand on the floor) creates a challenging scenario because each hand is in a different position. The challenge is similar to that encountered when swimming freestyle and backstroke. The altered hand position places more strengthening emphasis on the hand on the medicine ball. Additionally, the added rotation of the trunk alters the demands placed on the abdominal core musculature.
Barbell Flat Bench Press
Execution
1. Lie flat on the bench and position your feet shoulder-width apart and flat on the floor.
2. Grasp the bar with an overhand grip with your arms straight and your hands approximately shoulder-width apart.
3. Slowly lower the bar until it just barely touches the middle of your chest.
4. Drive the bar upward until your elbows are extended.
Muscles Involved
Primary:Pectoralis major
Secondary:Anterior deltoid, triceps brachii
Swimming Focus
The bench press is the primary exercise used in almost all athletic realms to strengthen the pectoralis major. This exercise allows you to strengthen the pectoralis major through a wide range of motion, which will carry over to strengthening the pull phase of freestyle, butterfly, and breaststroke. Although it uses the same muscle groups as push-ups do, the resistance can be varied, overcoming one of the disadvantages of push-ups. Lowering the bar to the middle of the chest (nipple line) is important; doing this helps bring the elbows down along the side of the body. Lowering the bar to a point on the upper chest (like the clavicles) keeps the elbows high, placing undo stress on the anterior part of the shoulder.
VARIATION
Dumbbell Flat Bench Press
Using dumbbells allows the hands to move independently of each other, creating an exercise that more closely relates to the independent demands encountered while swimming. Using dumbbells also allows the arms to be isolated from one another, which prevents a stronger arm from compensating for a weaker arm.
Dumbbell Physioball Bench Press
Execution
1. Holding a dumbbell in each hand, sit on the physioball.
2. Slide down
into a bridge position with your neck and shoulders balanced on the ball.
3. While keeping your hips straight, lower the dumbbells to the level of your chest.
4. Press the dumbbells upward until your elbows are almost locked.
Muscles Involved
Primary:Pectoralis major
Secondary:Anterior deltoid, triceps brachii
Swimming Focus
This exercise has the same benefits as the dumbbell variation of the barbell flat bench press but has the added benefit of requiring you to activate additional muscle groups to maintain body position. Having only the feet and shoulders as contact points supporting the body places high demands on the stabilizing muscles of both the torso and the hips. Because of the unstable nature of the physioball, the stabilizing muscles that are functioning to maintain body position are constantly being challenged.
While performing the exercise, the hips and torso should be held in a position in which a straight line can be drawn from the knees, through the hips and torso, to the top of the head. Maintaining this body position mimics the demands encountered while holding a streamlined position. As with other exercises, excessive arching or rounding of the low back increases the risk of injury.
SAFETY TIP
Young swimmers should not perform this exercise until they have demonstrated proper bench-pressing technique on a stable bench.
Barbell Incline Bench Press
Execution
1. Sit on an incline bench (angled between 45 and 60 degrees) and position your feet shoulder-width apart.
2. Grasp the bar with an overhand grip and place your hands about shoulder-width apart above your chest.
3. Slowly lower the bar until it just barely touches your upper chest.
4. Drive the bar upward until your elbows are fully extended.
Muscles Involved
Primary:Pectoralis major (clavicular head)
Secondary:Anterior deltoid, middle deltoid, triceps brachii
Swimming Focus
The elevated upper-body position places the focus of this exercise on the clavicular (upper) portion of the pectoralis major and the anterior and middle deltoids. The advantage of isolating the upper portion of the pectoralis major is that it is active during the initial portion of the pull phase during freestyle, butterfly, and breaststroke. Targeted strengthening of the muscle in this position will not only enhance the strength of the initial portion of the pull but also improve your confidence in elongating your stroke.
SAFETY TIP
Keys to protecting the shoulder joint and avoiding injury include lowering the bar to a point at the middle of the chest (nipple line) and not allowing the hands and barbell to shift behind the shoulders when driving the bar upward.
VARIATION
Dumbbell Incline Bench Press
Using dumbbells instead of barbells allows the hands to move independently of one another, more closely mimicking the demands encountered while swimming. Separate movement of the hands also prevents the stronger arm from compensating for the weaker one when a barbell is used.
Dip (Chest Version)
Execution
1. Position yourself on a dip bar. Support your body weight with your elbows almost locked.
2. While lowering your chest downward, lean your upper body forward.
3. Stop when your upper arms are parallel to the floor or when you feel a stretch in the front part of the shoulders.
4. Push yourself upward until your elbows are almost locked.
Muscles Involved
Primary:Pectoralis major, triceps brachii, anterior deltoid
Secondary:None
Swimming Focus
This exercise targets both the pectoralis major and the triceps brachii, which will carry over to benefit all four strokes, contributing primarily to the pull phase. The exercise will be particularly useful to breaststrokers because it closely mimics the final portion of the underwater pull performed off the start and each turn wall. Depending on the angling of the torso, the focus of the exercise can be switched from the pectoralis major to the triceps brachii. Leaning forward will focus more on the pectoralis major, whereas maintaining a vertical, upright orientation of the chest will emphasize the triceps brachii.
SAFETY TIP
When performing this exercise, do not let the shoulders drop below the elbows. Lower your body only until you feel a stretch in the front part of the shoulders. This exercise is best reserved for the early part of the season when yardage demands are low and the shoulders can handle the extra stress of the exercise. Young swimmer should avoid this exercise.
Standing Double-Arm Medicine Ball Throw Down
Execution
1. Using both hands, lift the medicine ball up over your head.
2. Forcefully throw the medicine ball downward, targeting a spot on the ground 1 foot (30 cm) in front of your feet.
3. Catch the medicine ball as it bounces up off the ground.
Muscles Involved
Primary:Pectoralis major, latissimus dorsi
Secondary:Serratus anterior
Swimming Focus
This exercise is one of the few that targets both the pectoralis major and latissimus dorsi in an explosive manner. It strengthens the initial portion of the pull phase for all four strokes, which is useful in making a quick transition from hand entry to a high-elbow position. Breaststrokers will find this exercise particularly beneficial because it is similar to the underwater pull that is performed off the start and each turn wall.
Keys to getting maximum benefit from the exercise begin with initiating the throw with the arms in an elongated position. This positioning will help ensure that the exercise is initiated with a tall, upright posture. A second key is making an explosive yet controlled throw and continuing the throw until you release the ball at the hips.
Supine Medicine Ball Partner Pass and Catch
Execution
1. Lie on the ground with your knees bent and feet flat on ground.
2. Have your partner stand 4 to 5 feet (120 to 150 cm) away, out past your feet.
3. From an overhead position, forcefully throw the medicine ball to your partner, releasing it as your hands pass shoulder level.
4. Allow your hands to follow through until they are by your side.
Muscles Involved
Primary:Pectoralis major, latissimus dorsi
Secondary:Serratus anterior
Swimming Focus
Similar to the standing double-arm medicine ball throw down, this exercise targets both the pectoralis major and latissimus dorsi in an explosive manner. The primary difference between the two exercises is the release point of the medicine ball. In this exercise the medicine ball is released as the hands pass the shoulders. The main benefit of the exercise is that it strengthens both the pectoralis major and latissimus dorsi in an overhead position. This benefit will enhance your confidence and strength during the initial portion of the pull phase for all strokes.
A key to maximizing the benefits of the exercise is to initiate the throw with the arms in an elongated position. You can accentuate this positioning by catching the medicine ball passed to you by your partner, decelerating the ball, and then quickly reversing its direction to initiate the throwing motion.
Wheelbarrow
Execution
1. From a push-up position, have your partner grab both feet and lift them to waist level.
2. Focus on holding your body in a straight line from your ankles to the top of your head.
3. Moving one hand at a time, walk your hands forward.
Muscles Involved
Primary:Pectoralis major
Secondary:Anterior deltoid, triceps brachii
Swimming Focus
The wheelbarrow exercise focuses on several areas that are beneficial to the swimmer. As a strengthening exercise it targets the pectoralis major and triceps brachii, which are vital contributors to the portion of the pulling phase of all four strokes. The exercise also requir
es activation of the shoulder-, core-, and hip-stabilizing musculature, which will help with injury prevention and maintenance of a streamlined body position in the water. One of the biggest advantages of the wheelbarrow exercise is that it builds mental toughness.
The emphasis should be on maintaining the body in a straight line from the ankles to the tip of the head. Flaws encountered when performing this exercise include not holding the head in line with the rest of the body and allowing excessive arching or sagging of the back. Both alterations in body position increase the risk of injury. To transition into performing the exercise, first attempt to hold the wheelbarrow position without moving your hands. When you are able to hold this position with good technique for 60 seconds, you can begin to start the walking motion with your hands.