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
