3B. Single-Arm Cable Chest Press/Punch
4×8 reps each side with 3-5min. rest after all sets (minimal rest between sets)
Why it works:
This exercise works on extension through the arms, a key skill in swimming since you’re constantly reaching out in the water.
How to do it:
Stand in a staggered stance in front of a cable machine leaning slightly forward. Hold a handle in your right hand at chest height with your palm facing down and elbow bent at 45 degrees. Extend your left arm forward for balance. Then, punch your right hand out, fully extending your elbow, as you bring your left elbow straight back into your side. Complete all reps on one side, then switch.
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