HOW TO: Place cords on the ground and step one foot on either cord. Option to sit on cords as an alternative. Grab the handles so that the cord is touching your back. Start with your elbows at shoulder height and turn them out to the sides, so you are in a superman position. This is your starting position. Extend both arms up toward the sky. Slowly lower to complete one rep. Continue to build strong shoulders.

WHY: In swimming, particularly in strokes like freestyle and butterfly, powerful arm and shoulder movements are necessary. Shoulder presses can improve the power of these movements, thus enhancing the overall stroke power. Shoulder presses can also improve shoulder stability, which is important in maintaining good swimming technique and injury prevention. When performed with moderate to high repetitions, shoulder presses can also improve muscular endurance, which is crucial for maintaining pace and form during long swims.