Upper- Extremity Foundational Strength Exercises
The exercises on this page will increase the strength of the upper extremity. The exercises on this page will increase the swimmers overall strength, increasing the power generated by their pull of all four strokes.
Pull - Up
The exercise will develop strength of the latissimus dorsi and shoulder adductors, contributing to the power of the pull in swimming (1).
Steps:
1. Grab the pull up bar with you hands slightly farther apart than your shoulders. You may need to jump up or use a stool to grab the pull-up bar.
2. Briefly hang with your arms straight, ensuring your feet do not touch the ground.
3. Pull your body upward, using the muscles in arms and back to perform the lifting motion. Lift until your chin passes the bar.
4. Hold at the top for two seconds, then slowly lower the back to the starting position.
5. Repeat this exercise as stated by your trainer or coach.
Variations: Elastic bands may be used placed under the swimmers feet to aid in developing strength. This exercise may be performed using wide-grip or neutral grip. Additionally, those who are unable to complete one or two pull-ups, may want to perform lat pull-downs.
The exercise will develop strength of the latissimus dorsi and shoulder adductors, contributing to the power of the pull in swimming (1).
Steps:
1. Grab the pull up bar with you hands slightly farther apart than your shoulders. You may need to jump up or use a stool to grab the pull-up bar.
2. Briefly hang with your arms straight, ensuring your feet do not touch the ground.
3. Pull your body upward, using the muscles in arms and back to perform the lifting motion. Lift until your chin passes the bar.
4. Hold at the top for two seconds, then slowly lower the back to the starting position.
5. Repeat this exercise as stated by your trainer or coach.
Variations: Elastic bands may be used placed under the swimmers feet to aid in developing strength. This exercise may be performed using wide-grip or neutral grip. Additionally, those who are unable to complete one or two pull-ups, may want to perform lat pull-downs.
Lat Pull-Down
This exercise will help develop the strength in the latissimus dorsi and upper back muscles. This will aid in the power generated by the swimmer's pull (1).
Steps:
1. Place the elastic band around a stabilized object.
2. Grasp the handles of the elastic band with an overhand grip, your grip should b wider than your shoulders.
3. Hold the elastic band handles and sit down on the bench.
4. Make sure to keep your back straight and eyes looking forward. Pull the handles down to your sides.
5. Repeat this exercise as stated by your trainer or coach.
Variations: This exercise can be performed using a lat-pull down machine
This exercise will help develop the strength in the latissimus dorsi and upper back muscles. This will aid in the power generated by the swimmer's pull (1).
Steps:
1. Place the elastic band around a stabilized object.
2. Grasp the handles of the elastic band with an overhand grip, your grip should b wider than your shoulders.
3. Hold the elastic band handles and sit down on the bench.
4. Make sure to keep your back straight and eyes looking forward. Pull the handles down to your sides.
5. Repeat this exercise as stated by your trainer or coach.
Variations: This exercise can be performed using a lat-pull down machine
Chest Press with Dumbbell
This exercise will improve the strength of the chest muscles, shoulders, triceps, and contribute to core stability (1). The muscles targeted in this movement are the pectoralis major, deltoid, triceps brachii, and biceps brachii.
Steps:
1. Grab two dumbbells which you think you can perform this exercise with.
2. Sit down a weight bench, dumbbells resting on your lower thighs, and lie down.
3. Move the dumbbells to the side of your chest, with bent elbows.
4. Press the dumbbells up until your elbows are fully extended.
5. Lower the weight to the side back to the original starting positions
6. Repeat this exercise as stated by your trainer or coach.
This exercise will improve the strength of the chest muscles, shoulders, triceps, and contribute to core stability (1). The muscles targeted in this movement are the pectoralis major, deltoid, triceps brachii, and biceps brachii.
Steps:
1. Grab two dumbbells which you think you can perform this exercise with.
2. Sit down a weight bench, dumbbells resting on your lower thighs, and lie down.
3. Move the dumbbells to the side of your chest, with bent elbows.
4. Press the dumbbells up until your elbows are fully extended.
5. Lower the weight to the side back to the original starting positions
6. Repeat this exercise as stated by your trainer or coach.
Reverse Fly
This exercise will develop the strength of the upper back and shoulders (1). The muscles targeted by this exercise are the trapezius, rhomboids, and deltoids.
Steps:
1. Grab a pair of dumbbells, grasp them with your palms facing each out, and stand hip width apart.
2. Slightly bend your knees, and bring your torso parallel to the ground.
3. Each elbow should be slightly bent with the dumbbells below your chest.
4. Raise your arms out to the side, making sure to keep your elbows slightly bent throughout this movement.
5. At the top of the movement make sure to squeeze your shoulder blades together.
6. Slowly lower the dumbbells back to the starting position.
7. Repeat this exercise as stated by your trainer or coach.
This exercise will develop the strength of the upper back and shoulders (1). The muscles targeted by this exercise are the trapezius, rhomboids, and deltoids.
Steps:
1. Grab a pair of dumbbells, grasp them with your palms facing each out, and stand hip width apart.
2. Slightly bend your knees, and bring your torso parallel to the ground.
3. Each elbow should be slightly bent with the dumbbells below your chest.
4. Raise your arms out to the side, making sure to keep your elbows slightly bent throughout this movement.
5. At the top of the movement make sure to squeeze your shoulder blades together.
6. Slowly lower the dumbbells back to the starting position.
7. Repeat this exercise as stated by your trainer or coach.
Row
This exercise will build strength in the upper back muscles and contribute to shoulder stabilization (1).
Steps:
1. Choose a flat bench and place a dumbbell on your left side.
2. Place your right hand and knee on the bench, bend your torso forward, and keep a flat back.
3. Use your left hand to pick up the dumbbell to hold your weight.
4. Pull the weight up straight to you chest, making sure to keep your upper arm close to your chest.
5. Lower the weight back to the starting position.
6. Perform this exercise on the right side.
7. Make sure to contact your coach or trainer for the number of repetitions and sets that should be performed for this exercise.
This exercise will build strength in the upper back muscles and contribute to shoulder stabilization (1).
Steps:
1. Choose a flat bench and place a dumbbell on your left side.
2. Place your right hand and knee on the bench, bend your torso forward, and keep a flat back.
3. Use your left hand to pick up the dumbbell to hold your weight.
4. Pull the weight up straight to you chest, making sure to keep your upper arm close to your chest.
5. Lower the weight back to the starting position.
6. Perform this exercise on the right side.
7. Make sure to contact your coach or trainer for the number of repetitions and sets that should be performed for this exercise.
Internal Rotation
This exercise will develop the strength of the internal rotators. These muscles contribute to the catch and propulsion of the arm (1).
Steps:
1. Use the resistance elastic tubing in the weight room to perform this exercise, make sure to use a moderate to low resistance band.
2. Your body should be sideways to that the elastic tubing.
3. Grasp the tubing with your right hand and step away from the origin of the tube, creating tension in the band.
4. Make sure to rotate the shoulder only as you move your right hand toward your abdomen. Move your right arm until it touches your abdomen.
5. Perform the internal rotation on the left side.
6. Contact your coach or trainer for the number of sets and repetitions.
This exercise will develop the strength of the internal rotators. These muscles contribute to the catch and propulsion of the arm (1).
Steps:
1. Use the resistance elastic tubing in the weight room to perform this exercise, make sure to use a moderate to low resistance band.
2. Your body should be sideways to that the elastic tubing.
3. Grasp the tubing with your right hand and step away from the origin of the tube, creating tension in the band.
4. Make sure to rotate the shoulder only as you move your right hand toward your abdomen. Move your right arm until it touches your abdomen.
5. Perform the internal rotation on the left side.
6. Contact your coach or trainer for the number of sets and repetitions.
Land Swims
This exercise will develop the strength of the muscles in the lower back, rotator cuff muscles, and aid in shoulder stabilization (1).
Steps:
1. Lie on your stomach with your hands extend above your head. Your arms should be in a streamline position.
2. Grasp 2.5 pound weights in both hands.
3. Lift your feet, legs, head, and upper chest off of the floor. Ensure you are keeping your core tight.
4. Slowly, but steadily bring your arms to your side while keeping your elbows straight, until they become perpendicular to your armpits.
5. Slowly move your arms back to the streamline position.
6. Repeat as stated by your trainer or coach.
This exercise will develop the strength of the muscles in the lower back, rotator cuff muscles, and aid in shoulder stabilization (1).
Steps:
1. Lie on your stomach with your hands extend above your head. Your arms should be in a streamline position.
2. Grasp 2.5 pound weights in both hands.
3. Lift your feet, legs, head, and upper chest off of the floor. Ensure you are keeping your core tight.
4. Slowly, but steadily bring your arms to your side while keeping your elbows straight, until they become perpendicular to your armpits.
5. Slowly move your arms back to the streamline position.
6. Repeat as stated by your trainer or coach.
Tricep Extensions
This exercise will strengthen the triceps brachii aiding in the swimmers ability to finish their stroke with the most power (1).
Steps:
1. Get an elastic tubing band and stand on the middle of the band.
2. Grab the handles of the tube with both hands, stagger your feet, and ensure the band is behind you.
3. Your elbows should be bent, pointing toward the sky.
4. Straighten your elbows above your head, making sure your upper arm stays still.
5. Slowly lower your hands back down to the starting position.
6. Repeat as stated by your trainer or coach.
Variations: This exercise can be performed with dumbbells.
This exercise will strengthen the triceps brachii aiding in the swimmers ability to finish their stroke with the most power (1).
Steps:
1. Get an elastic tubing band and stand on the middle of the band.
2. Grab the handles of the tube with both hands, stagger your feet, and ensure the band is behind you.
3. Your elbows should be bent, pointing toward the sky.
4. Straighten your elbows above your head, making sure your upper arm stays still.
5. Slowly lower your hands back down to the starting position.
6. Repeat as stated by your trainer or coach.
Variations: This exercise can be performed with dumbbells.