Swimming Anatomy

This exercise has an advantage over close-grip push-ups because using weights as the form of resistance allows variation in the amount of stress placed on the triceps. Therefore, it can be used by swimmers who are unable to perform close-grip push-ups with the proper technique because of a lack of strength, as well as by swimmers who cannot sufficiently overload their triceps with close-grip push-ups because their triceps are so well developed.

When performing the exercise, allow the elbows to drift outward at a 45-degree angle to help isolate the triceps.

SAFETY TIP

From an injury prevention standpoint, the wrists must be kept in a neutral position when performing this exercise. If wrist pain occurs, try to increase the width of the grip. The exercise will target the triceps as long as the hand grip is less than shoulder-width. As an additional cautionary note, if you are currently experiencing shoulder pain or have a history of shoulder injury, modify how far you lower the bar by not letting the elbows pass below the level of the bench.

Before adding this exercise to a program, you should be comfortable with performing a normal bench press exercise as described in chapter 4 (page 70).

Medicine Ball Chest Pass

Execution

1. Stand about 8 to 12 feet (2.4 to 3.6 m) away from a partner.

2. With the medicine ball (5.5 to 11 lb, or 2.5 to 5 kg) at middle chest level, throw the ball by forcefully extending your elbows, targeting your partner’s chest.

3. Your partner should catch the ball with the arms just shy of full extension and decelerate it in a controlled manner.

Muscles Involved

Primary:Triceps brachii, pectoralis major

Secondary:Pectoralis minor, anterior deltoid, anconeus, wrist and finger flexors

Swimming Focus

One of the primary points of emphasis when performing medicine ball chest passes is that the throwing motion should be controlled but explosive in nature. This technique separates it from the other exercises, which are all performed in a slow and controlled manner. The explosive contraction helps develop power in the triceps. Additionally, the movements performed during the exercise are similar to those used during the open turns associated with butterfly and breaststroke. This exercise can be a great way to learn how to absorb and redirect momentum when performing open turns.

Tate Press

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.

Barbell Biceps Curl

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