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The deep swimmers press involves a biceps curl and shoulder press.
The deep swimmers press meshes the biceps curl and shoulder press into one complex movement. As a result, you're able to work all the major muscles in your upper arms just by doing one exercise. The deep swimmers press is a good option for those who are looking for additional exercises to incorporate into their arm workouts or want to make their weight training workout a little more efficient.
The deep swimmer's press combines a biceps curl with an overhead press.
Use Correct Technique
Most commonly, the deep swimmers press is performed from a standing position, although it is okay if you need or prefer to sit. Grab a pair of dumbbells and hold them down by your sides with your palms facing forward and your elbows pointing behind you. Bend your elbows to curl the dumbbells up to your shoulders. Your elbows should be directly in-line underneath your wrists and your palms facing your shoulders. From this position, press the weights overhead, twisting your wrists as you do so that when your arms are fully extended, your palms finish facing forward. Lower the dumbbells back to your shoulders, rotating your wrists so that your palms face your shoulders again, and then extend your elbows to return the weights back to the starting position.
Try Free Weights
Because you must twist each of your wrists during the deep swimmers press, you'll need to perform the exercise with a pair of dumbbells. If you tried to use a barbell, you wouldn't be able to rotate your wrists after curling the weight up to your shoulders. If you prefer, you may use a pair of kettlebells or other weighted implement that you can hold independently in each hand. An exercise band is also appropriate. Hook the center of the band under one foot and hold each end of the band as you perform the exercise.
Hit the Upper Arms
The biceps curl component targets your biceps brachii muscle, which is located at the front of your upper arms. As you push the weights overhead, during the shoulder press component, you're primarily working the anterior deltoid, which is the major muscle in your shoulders. The move also works other muscles including your triceps brachii at the back of your arms, which straighten your elbows.
Incorporate into Your Workouts
The deep swimmers press is most commonly known for its inclusion in Tony Horton's P90X at-home workout program. You'll find it in the P90X shoulders and arms workout, which focuses on developing your deltoids, biceps and triceps. If you're not participating in the P90X workout program but are interested in incorporating the deep swimmers press into your own workouts, do it as part of a full-body workout or a session that focuses on both your shoulders and biceps. If you split your workouts by muscle groups, for example, you shouldn't perform a workout that targets your shoulders, biceps or triceps on one day and then do the deep swimmers press the following day. Rest muscles for one to two days in between workouts.