Zirv Fitness
Cardio exercise

Swimming (Butterfly)

How to do it

  1. Start face down with both arms extended forward and the legs together, ready to move as one unit.
  2. Sweep both arms out and down together in a wide pull, driving through the chest and shoulders.
  3. Brace the core to whip the hips and legs in a dolphin kick that times with each arm pull.
  4. Recover both arms forward over the water together rather than pulling them through the water on the return.
  5. Lift the head and chest to breathe as the arms sweep back, then drop the face back in as the arms recover.
  6. Keep the two dolphin kicks per stroke cycle steady rather than losing rhythm as fatigue sets in.

Muscles worked

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Chest exercises

BurpeesRing Turned Out SupportArm Swings (Horizontal)Barbell Incline Bench PressBarbell Landmine PressCable Single Arm Fly
Type
Cardio
Primary muscles
Chest, Shoulders, Core
Measured in
Reps
Tools
Pace Calculator, Heart Rate Zone Calculator