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Shoulders · Bodyweight

Swimming

A compound movement that trains your shoulders, done using just your bodyweight. Your lats, chest and triceps help out.

EquipmentBodyweight
TypeCompound
Push or pullPull
LevelBeginner

Muscles you'll work

Swimming muscles worked, front viewSwimming muscles worked, back view
ShouldersPrimaryLats · Chest · Triceps · Biceps · Abs · Glutes · Quadriceps · Hamstrings · Calves · Lower Back · Middle BackSecondary

How to do it

  1. Enter a body of water deep enough to allow for full range of motion.
  2. Begin by positioning your body flat on the surface of the water, either on your stomach (freestyle, breaststroke) or back (backstroke).
  3. For freestyle: Extend one arm forward and pull it through the water towards your hip, while simultaneously recovering the other arm over the water. Kick your legs continuously in a flutter motion to aid propulsion and maintain body position.
  4. Coordinate your breathing by turning your head to the side during an arm recovery.
  5. Maintain a streamlined body position to reduce drag.
  6. Continue the coordinated arm pulls, leg kicks, and breathing for the desired duration or distance.

More shoulder exercises

Handstand HoldHandstand Push-UpsPike PushupArnold Press (Dumbbell)
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Log Swimming and watch it climb

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