Chest Press + Reverse Flys
This upper body exercise focuses on the chest muscles. In this video, you’ll learn how to do a chest press and reverse fly against the swim current. While great for your chest, this exercise also engages muscles in your entire body.
Special Equipment: Clutch paddles
Level: Beginner to Advanced
Reps: 30 seconds active, 15-second recovery for 3-4 rounds
This is an upper body exercise that focuses on the chest and back by combining two exercises. To perform these exercises you will only need hand paddles. Begin by facing the swim current with your feet approximately shoulder width apart, knees are slightly bent, hips are pressed back and the chest is slightly forward creating a nice long spine. Arms should be at the chest height at the surface of the water with the palms of hands facing forward. Begin the exercise by pulling the water, bringing the hands together in front of the chest, concentrating on the chest muscles. Keep the paddles submerged in the water at all times. Reverse the movement by rotating the palms of the hands outward and pressing the water away engaging the upper back. For beginners, start with a slow tempo and the Pace set at a low flow. The faster you go and the higher the flow from the swim current, the greater the demand on the working muscles. Perform this exercise for 30 seconds and recover for 15 to 20 seconds, or longer if needed. Perform a total of 3 to 4 rounds for optimal results.