Strength Training · Aquatic Conditioning
Aquatic Webbed-Glove Push-Pull
The aquatic webbed-glove push-pull is a standing pool exercise that uses water resistance to train your chest, upper back, and arms as you press forward and pull back.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Fit the webbed gloves securely while seated or supported at the pool edge.
- Stand in chest-deep water with your feet about shoulder-width apart.
- Position your submerged hands beside your ribs, with elbows bent, fingers spread, and palms facing forward.
- Push both hands forward until your arms are nearly straight.
- Turn your hands so your palms face your torso.
- Pull your hands toward your ribs, leading with your elbows.
- Turn your palms forward to return to the starting position.
Form cues
- Keep your wrists straight.
- Keep your shoulders away from your ears.
- Breathe steadily through the movement.
Common mistakes
- Rocking your torsoStagger your feet slightly and tighten your abdomen so your arms move without your body swaying.
- Snapping through direction changesSlow your hands before each reversal to keep the resistance controlled.
Safety
Fast movements against the gloves' drag can strain your shoulders or elbows. Losing your footing creates a water-safety risk, especially if you are not comfortable standing in the pool.
- Use a supervised pool area where you can stand securely with your head above water.
- Check that the pool floor gives you reliable traction before starting.
- Begin with slow movements; increase speed only while you remain stable and pain-free.
- Regain stable support before adjusting or removing the gloves.
If you have shoulder or elbow pain, or difficulty balancing in water, use a slower, smaller movement or seek advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Aquatic Webbed Gloves
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 45 sec
Count one forward push plus one backward pull as one repetition.