LUNGE / Chest Press
How to perform
Starting Position
From a vertical position in shallow water with feet hip distance apart, step your LEFT leg back and lunge forward — weight equally distributed through each foot. Bend knees & hips to lower body position if water level is below arm pits. Extend your LEFT arm straight out in front of you and pull your RIGHT arm back to your shoulder just under the water’s surface. Keep your wrists flexed & palms facing forward. Look straight ahead.
Exercise Action
This is an aerobic exercise with an emphasis on strength training for the CHEST (pectoralis), SHOULDERS (deltoids) and MIDDLE BACK (trapezius, rhomboids and latissimus dorsi) and stability & strength training for the HIPS (hip flexors), LEGS (quadriceps, hamstrings), BUTTOCKS (gluteals).
Begin by performing an alternating reverse-lunge leg action. Now activate your shoulder blades and open your hands i.e.”web your gloves” as you forcefully press your arms forward and back through the water directly in front of your chest. Arms work in opposition to legs. Repeat this dynamic chest-press arm action in coordination with the reverse-lung action of your legs.
Training Tips
- Engage core muscles to lengthen spine and maintain neutral postural alignment
- Actively depress and retract shoulder blades throughout arm action
- Stay long through the sides of your body