Classification
Type | auxiliary |
Mechanics | compound |
Direction | push |
Equipment | mat |
Additional Equipment | - |
Instructions
Preparation
Lie prone on mat and position upper arms perpendicular to body with forearms facing forward.Execution
Raise arms of floor and perform breast strokes. Keep head low.Variations / Comments
-![Mat "Swimming", Prone | Starting Position Mat "Swimming", Prone Starting Position](/data/exercisefiles/94/1194.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Mat "Swimming", Prone | Ending Position Mat "Swimming", Prone Ending Position](/data/exercisefiles/95/1195.jpg)
Muscles
Target | Back, General |
Synergist | Trapezius, Middle | Trapezius, Upper | Rhomboids | Latissimus Dorsi | Deltoid, Posterior | Deltoid, Lateral |
Stabilizers | Trapezius, Upper | Erector Spinae |
![Mat "Swimming", Prone | Muscles Front Mat "Swimming", Prone Muscles Front](/data/musclemaps/55/655.jpg)
Front
![Mat "Swimming", Prone | Muscles Rear Mat "Swimming", Prone Muscles Rear](/data/musclemaps/56/656.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)