McLeod - Swimming Anatomy - 2010

Execution

1 . Lying flat on a bench, gently rest two dumbbells on your chest so that your palms are facing your feet and your elbows are pointing straight out from your chest.

2.While maintaining the upper-arm and elbow position, begin to straighten your arms, keeping the dumbbells in contact with each other.

3.At the halfway point, begin to rotate the dumbbells from their starting vertical orientation to a horizontal orientation. Maintain the contact between the dumbbells for the entire time.

4.Continue pushing the dumbbells upward until your elbows are fully extended.

Muscles Involved

Primary:Triceps brachii Secondary:Anconeus, wrist and finger flexors

Swimming Focus

The Tate press focuses on the lateral heads of the triceps brachii, making it a valuable exercise to include in a swimming dryland program.

One of the key components of this exercise is keeping the dumbbells in contact with each other during the entire exercise. To avoid potential injury, you must use an appropriate weight and avoid letting the dumbbells bounce off your chest when returning them to the starting position.

Execution

1 . Grasp the bar using an underhand grip. Your hands should be spaced shoulder-width apart.

2.Without leaning back, curl the bar toward your chest in an arc until the bar is level with your shoulders.

3.Return the bar to its start position at arm's length.

Muscles Involved

Primary:Biceps brachii

Secondary:Brachialis, forearm and finger flexors

Swimming Focus

Strengthening the biceps brachii and brachialis with this exercise will help with the initial catch component of the pull phase for backstroke. This exercise also enhances the second half of the pull phase during breaststroke. During these portions of the various strokes, maintaining the elbow in a flexed position is important. Loss of the flexed position by dropping the elbow during the freestyle catch, for example, leads to dramatic losses in power. The movements performed during this exercise also target the biceps brachii and brachialis in the same manner as they are utilized when performing flip turns.

An easy way to cheat when performing this exercise is to initiate a rocking motion with the upper body to generate extra momentum. You can minimize this tendency by performing the exercise with your back flat against a wall or by having a partner monitor your position.