Swim and gym routine to exercise chest and triceps

12/07/2016

Looking for a swimming workout that targets your upper body? To help you out we have created a simple swim and gym routine to exercise and work your chest and triceps.

Our pick and mix swim and gym exercises help you mix things up a little. Enjoy all the benefits of exercising in water after a light gym workout, but with a focus on key areas of the body for maximum impact.

Remember to always warm up before any exercise. Head over to our stretching video collection to warm up legs, arms and upper body. Note, you will need to be able to swim at least 10 lengths in one swimming stroke to do this exercise.

Exercise chest and triceps – in the gym

OK, first off we are in the gym. This should take 20-30 minutes with stretches to warm up. Rest for 30 seconds to a minute between reps.

It is important to ensure you have the right weight. A few rules when choosing weight:

If it’s your first time or haven’t been to the gym in a while start with a very light weight
Never choose a weight because someone else is using it. Listen to your body.
You should struggle doing the final few repetitions.
If you finish all the sets easily you need to increase weight on the next visit
Complete the full movement at a steady pace. Don’t use bounce to help you, this may cause injury

Follow these rules for each of the exercises below. Use the videos to help. Contact the gym staff who will be happy to help with any questions. You will be doing:

Incline Dumbbell Press – three sets of six
Tricep Rope Pulldown – three sets of six
Tricep Dips – three sets until you can do no more
Barbell Bench – three sets of six
Skullcrushers – three sets of 12

Exercise chest and triceps – in the pool

Next up is to head to the pool. To exercise chest and triceps we have two choices, depending on how confident a swimmer you are. If you are not confident use this one. Work from 1-4 taking the rests required after each.

For less confident swimmers

If you can only do one stroke and can swim 10-12 lengths a visit then choose this option.

Section	What to do in the pool	Rest Period
1	Swim for three minutes using front crawl, backstroke or breaststroke without resting.	Up to one minute after the three minutes.
2	Swim four lengths using either front crawl, backstroke or breaststroke.	30 seconds after each length.
3	Swim six lengths using the same stroke as above.	Every two lengths until your breathing returns to normal.
4	Swim for three minutes using any stroke without resting.	–

For more confident swimmers

If you can swim more than one stroke confidently and are capable of swimming more than 30 lengths in a visit then choose this option.

Section	Session Set	Rest Period
1	Swim for five minutes alternating between front crawl and backstroke every length without resting.	After the five minutes until your breathing returns to normal.
2	Hold a float between your legs and just use your arms for 8 lengths using your favourite stroke.	Up to 15 seconds after each length.
3	Swim eight lengths using the same stroke as above.	Up to 15 seconds after each length.
4	Swim 12 lengths alternating between your two favourite strokes every length without resting.	–