2. With your upper arm parallel to the floor and your forearm vertical, raise the dumbbell upward until the elbow is almost locked.
3. Lower the dumbbell back to the 90-degree bent-elbow position.
Muscles Involved
Primary:Triceps brachii
Secondary:Posterior deltoid, latissimus dorsi, anconeus, wrist and finger flexors
Swimming Focus
Dumbbell kickbacks help strengthen the triceps brachii because they move the elbow through the final 90 degrees of extension, an important range when trying to enhance the propulsive forces generated during the final portion of the pull during freestyle, butterfly, and especially backstroke.
Slow, controlled movements are the key to maximizing the benefits of this exercise. The best way to enforce this is to pause for one to two seconds when the arm is fully extended, with a focus on squeezing the triceps tight, and to pause for one to two seconds when the arm is in the 90-degree bent-elbow position. This approach will prevent you from generating a pendulum-like swinging motion with the dumbbell, which is a form of cheating.
SAFETY TIP
As in swimming, your head must stay in alignment with your spine. Lifting your head up will lead to arching of the back, and looking down at your feet will roll your shoulders forward. Either action will take the spine out of its safe zone and increase the potential for an exercise-related injury.
VARIATION Dumbbell Kickback With Tubing
This variation is useful when performing dryland exercises on a pool deck where no exercise bench is available to brace yourself. The amount of tension initially placed on the exercise cord should be light enough to allow you to reach the fully extended ending position. This exercise can be modified so that both arms do the kickbacks at the same time. Be sure to move in a slow, controlled manner and to avoid bouncing the upper body.
Close-Grip Push-Up
Execution
1. Facedown, slide both hands under your chest so that your thumbs touch along the midline of your body at nipple level. Your toes support your lower body.
2. Holding your body in a straight line from your ankles to the top of your head, push your upper body upward until the elbows are almost locked.
3. Lower your body until your chest is 1 inch (2.5 cm) off the ground.
Muscles Involved
Primary:Triceps brachii, pectoralis major
Secondary:Pectoralis minor, anterior deltoid, anconeus, wrist and finger flexors
SAFETY TIP
If you are currently having shoulder pain or have a history of shoulder problems, avoid dropping too far into the ending position because doing so places extra stress on the shoulder joint. A good guideline to follow is to stop when the shoulders reach neutral. Because of the potential for increased stress on the shoulders, young swimmers who are still working to develop their overall shoulder strength should avoid this exercise.
Swimming Focus
Push-ups are one of the best dryland exercises because they can be performed anywhere and do not require any equipment. Another benefit is that they place the shoulder in what is called a closed-chain position; exercises that do this significantly enhance the recruitment of stabilizing muscles surrounding the shoulder joint.
While performing this or any other type of push-up, one of the main focuses should be on maintaining the body in a straight line from the ankles to the top of the head, just as if you were in a streamlined position in the water. A common mistake is to take the head out of line with the rest of the spine, which will lead to either arching of the back or dropping the hips to the ground. Maintaining proper form, especially a straight spine, is important; therefore, those who cannot maintain this position should modify the exercise by starting on their knees instead of their toes.
VARIATION
Close-Grip Push-Up With Medicine Ball
To increase the complexity and difficulty of this exercise, try using a medicine ball as the base of support. Choose a medicine ball that is approximately half the width of your chest. Position the ball so that its center is aligned with the middle of your chest and in line with your nipples.
Close-Grip Bench Press
Execution
1. Lie face up on a bench and grasp the bar using an overhand grip with your hands spaced 8 to 12 inches (20 to 30 cm) apart.
2. Lower the bar to a point just below the nipple line and allow your elbows to drift out at a 45-degree angle.
3. As soon as the bar touches your chest, reverse the movement.
Muscles Involved
Primary:Triceps brachii, pectoralis major
Secondary:Pectoralis minor, anterior deltoid, anconeus, wrist and finger flexors
Swimming Focus
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