McLeod - Swimming Anatomy - 2010
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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.
Keys to protecting the shoulderjoint 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.
Anteriordeltotd
T--'P8ctoralis, major
Start iposition.
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