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.
