Chest exercises for swimmers

Medicine Balls

Medicine Balls of different weights and sizes are great to use for strength training. If you have a rubber medicine ball that can be bounced, throwing the ball against the wall is a great exercise. Otherwise, try doing them with a partner. Do each exercise for 20 reps for 3 sets.

These exercises will help develop the explosive muscles in your arms, chest, and core that will help grab and throw the water in all strokes.

Chest Pass-Standard chest pass, like those used by a basketball player. Stand about an arms-length-and-a-half from the wall (approx. 3-4 feet). Stick your elbows out with the ball against your chest, and then throw the ball forward against the wall.

Overhead Tricep Throw-This resembles the overhead pass that basketball players use. Standing about 1-2 feet from the wall, hold the ball above your head. Your elbows should be bent (at about a 120 degree angle). Your hands and the ball should stay above your head throughout the 20 repititions. This will really develop your triceps.

Side Thrusts-Stand facing sideways about 6 feet from the wall with the ball on the side of your body opposite from the wall. Rotate using your hips (not your back!) and hurl the ball at your wall. Catch the ball after on the side of your body closest to the wall, and then take it back to the other side, then repeat. This will really help develop the core strength needed to efficiently rotate in freestyle and backstroke, and to maintain thrust in breaststroke and butterfly.

Inclined Bench Press

The Inclined Bench Press focues work on the upper chest which is very important in all 4 strokes. This exercise is especially important for freestylers, as the upper chest is used much more significantly in freestyle than the lower and middle chest do. Do about 3 sets of 15 reps. It is important to have a spotter when doing this exercise.

How to do this exercise- If you are using an adjustable bench, the bench should be set at about a 45 degree angle. Sit with your feet flat on the floor, about shoulder-width apart, and your back against the bench. You should feel very balanced and steady before attempting to lift the weight. Grab the bar slightly wider than shoulder width and hold it with straight arms above your chest. Slowly lower the bar to just above your chest (Do not simply let the weight fall-this won't benefit you!) and then drive the weight straight up.