From a kinesiology overview, the pectoralis major (chest) does not contribute significantly for forward propulsion. Therefore, prescribing a bunch of exercises that strengthens the chest would not be the most ideal way of going about things. Don’t get me wrong, we need to work these muscles as well, otherwise the imbalances in the posterior and anterior torso can lead to injuries.
I have picked out my personal favorite exercise targeting the chest, together with a band row variation. The benefits other than increased chest strength comparing to a bench press are:
- High core engagement
- Added rotational work relevant for freestylers and backstrokers
- Shoulder stability
- Overall body control
Do not go heavy right away, but progress slowly until you get comfortable with the movement. It may feel very uncomfortable at first, so try to focus more on the body position and rotation.
About Swimmer Strength
Deniz Hekmati, Founder of Swimmer Strength
Swimmer Strength provides high-quality and reliable information about strength & conditioning for swimmers. They educate and motivate the world of swimming that designing dry-land programs are difficult, but if approached strategically can be extremely beneficial for outcomes in the pool. Swimmer Strength gives new ideas and adds variation to your programs that are swimmer appropriate.
About Deniz Hekmati
Deniz Hekmati is the founder of Swimmer Strength. He helped coach César Cielo to his two World Championship gold medals in Barcelona 2013 and is currently working with youth swimmers to improve functional movements and create body awareness in early ages. After 4-years of college swimming and a degree in Exercise Sciences, he wants to help educate the swimming world in designing safe and effects strength programs.
Your statement about pectoral not being used for forward motion doesn’t seem to match the physique of every elite swimmer I’ve ever seen. IMHO they would not have the muscle if it was not, somehow, utilized to generate power/propulsion. Since all have well defined/developed pectoralis major it must be (based on my mediocre experience, is) directly involved in propulsion/power.
FWIW, I like the intent and effect of the exercise being demo’d, just seems that lead statement is inaccurate. Can you give greater detail behind your statement? I’d like to understand.
Chris,
I understand your concern about that statement and trust me, it took my a while to accept this fact.
To start, the physique of swimmers should not matter in what happens for forward propulsion, every swimmer will still be build differently. Swimmers are in general very strong built with their many years of strength and general conditioning behind them. Now, these swimmers may also have done a lot of chest strengthening in their past – I am just suggesting to not rely heavily on strengthening the chest for the sole purpose of getting faster, rather to balance out the more dominant BACK strength swimmers are notorious for.
Second, in terms of strengthening the chest, the pectoralis… Read more »