Chair Seated Swimmer
Improve posture and mobility with this seated exercise. Mimic swimming strokes from a chair for a gentle upper body workout.
The Chair Seated Swimmer mainly works the chest and back, with help from the traps and core. You'll need: chair.
Required Equipment
Chair Seated Swimmer Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Secondary
Upper Traps (trapezius, upper fibers); Obliques
Chair Seated Swimmer Variations and Alternatives
How to do the Chair Seated Swimmer
Sitting Swimmer on a Chair
Starting Position:
Sit on the edge of a sturdy chair.
Keep your feet flat on the floor, approximately shoulder-width apart.
Maintain an upright posture with your back straight and shoulders relaxed.
Arm Positioning:
Extend your right arm straight up toward the ceiling.
Ensure your palm is facing slightly forward.
Movement:
From the upward position, slowly lower your right arm toward your right side while simultaneously raising your left arm straight up toward the ceiling.
Your left palm should also face slightly forward.
Alternate:
Continue the movement by bringing your right arm back up while lowering your left arm to your left side.
Aim for a smooth, controlled motion that mimics a swimming stroke.
Repetitions:
Repeat this alternating arm movement for 10 to 15 repetitions, maintaining a steady and controlled pace.
Breathing:
Inhale as you raise your arm and exhale as you lower it to maintain a rhythmic breathing pattern throughout the exercise.
Finishing:
After completing the desired repetitions, return to the arms at your sides.
Take a moment to sit up straight, relax, and breathe deeply before moving on to the next exercise.
Tips
Focus on maintaining good posture throughout the exercise.
Make sure to perform the movements within a comfortable range of motion to avoid strain.
Chair Seated Swimmer FAQs
What muscles does the Chair Seated Swimmer work?
The Chair Seated Swimmer mainly works the chest and back, with help from the traps and core. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Chair Seated Swimmer?
Chair.
What workout day should the Chair Seated Swimmer go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Seated Swimmer variations and alternatives?
Similar exercises include the Lying Swimmer Stretch, Chair Open-Up, Chair Seated Open-Up & Under Swing and Chair Seated Underhand Arm Circles.
Training calculators
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