WATER CHEST PRESS AND BACK PULL
Strengthen the chest and upper back with controlled arm movements under the water while maintaining good alignment.
How to Perform
- Stand in midriff- to chest-deep water with feet hip-width apart and knees softly bent, submerging the hands and forearms.
- Bring both arms in front of the chest with elbows slightly away from the body and palms facing forward under the water.
- Press the hands and forearms forward and slightly outward against the water as if pushing a door away from the chest.
- Reverse the movement by pulling the water back toward the chest, squeezing the shoulder blades gently together.
- Repeat the press and pull for 12 to 20 smooth repetitions while keeping the trunk tall and stable.
Key Execution Cues
Remember: Keep movements slow and strong, shoulders down and
relaxed, and feel the chest work as you press and the upper back as you pull.
Safety & Precautions
Important: Modify range for shoulder impingement, acute rotator
cuff injuries, or recent upper-body surgery; avoid if pain is present through the
motion.
Additional Safety Notes: Stay within a pain-free range, avoid locking the elbows, and stop if tingling, numbness, or sharp shoulder pain appears.
Exercise Modifications
Make it Harder (Progressions)
Increase repetition count, add webbed gloves, or slightly increase speed while maintaining control.
Make it Easier (Regressions)
Reduce range of motion, perform fewer repetitions, or keep the elbows closer to the body for more support.