McLeod - Swimming Anatomy - 2010

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

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.

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.

Young swimmers should not perform this exercise until they have demonstrated proper bench-pressing technique on a stable bench.