Strength Training · Aquatic Conditioning
Aquatic Kickboard Chest Press
The aquatic kickboard chest press trains your chest, shoulders, and arms by pushing a submerged board forward against water resistance while standing in a pool.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Stand in chest-deep water with one foot slightly ahead of the other.
- Hold opposite sides of the kickboard near your chest, fully submerged and vertical, with its broad face pointing forward.
- Press the board straight forward until your arms are nearly straight.
- Draw the board back toward your chest under control to finish the repetition.
Form cues
- Keep your knees soft.
- Keep your shoulders away from your ears.
- Exhale as you press.
Common mistakes
- Rocking backwardKeep your torso over your hips by slowing the press until you can resist the water without leaning.
- Turning the board edge-firstKeep the broad face perpendicular to the direction of travel so it pushes against the water.
- Letting the board riseMaintain gentle downward pressure through both hands to keep the board below the surface throughout the repetition.
Safety
The board's buoyancy can pull your arms upward unexpectedly, straining your shoulders if you lose control. Water resistance can also upset your balance on a slippery pool floor.
- Use a supervised pool area where both feet can stay firmly planted.
- Start with a slow practice repetition to judge the board's resistance.
- Stop the set if your footing shifts or your grip begins to slip.
- Place the board at poolside before changing depth or exiting.
If shoulder pain or balance difficulties prevent comfortable control of the board, choose a supported land-based press or seek advice from a physiotherapist first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Swim Kickboard
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 45 sec
Faster movement creates more water resistance, so build speed gradually rather than treating the set as a race.