Swimming has always been considered one of the most comprehensive exercises for maintaining physical fitness and promoting overall body health. In addition to its well-known cardiovascular and respiratory benefits, swimming also offers specific benefits for muscle toning, particularly for the arms.

Among all swimming styles, two categories can be distinguished, the alternating styles (the crawl or freestyle and the backstroke) and the symmetrical styles (butterfly and breaststroke). Each in its own way is distinguished by specific characteristics of strength development, especially in the upper limbs. In particular, the breaststroke and butterfly are distinguished by being particularly effective in training the arms, as the symmetrical gesture favours greater interaction with the work of the body and the effect it brings to release the greater explosive power of the stroke in the water. These styles require constant movement of the arms through the water, involving all the main muscle groups of the arms, including biceps, triceps, deltoids and chest muscles.

Perhaps not everyone knows this, but the breaststroke can be considered a true strength-training tool in water for the lower limbs; in fact, it is precisely this characteristic of always being 'imprisoned in the water' without recovering the arms above head height that lends itself in particular to very frequent and high-intensity movements. This is ideal for developing strength and endurance in the arms. During this style, the arms perform synchronous 'opening' movements in the water, providing a constant challenge to both the hand and forearm muscles and the large trunk muscles such as pectorals and lats. Representing a true form of 'gym in the water'.

However, to maximise the benefits of swimming on the arms, it is essential to integrate training in and out of the pool. While swimming itself is a great way to strengthen and tone arm muscles, the coordination complexity can be adequately compensated and prepared for by complementing it with resistance and flexibility exercises out of the water. This focus can lead to even better and faster results.

But in this case, resistance exercises on machines or even with free weights should give way to more targeted work with the use of elastic ropes or elastic bands of consistent resistance, which can be used to specifically target the arm muscles, at the angles most suited to swimming and providing a variety and co-ordinative freedom of movement that further challenge not only muscular strength and endurance, but also the amplitude and dynamics of the movement.

In addition, stretching and mobility exercises can help maintain and amplify arm flexibility and reduce the risk of injury while swimming. Focusing on the flexibility of the shoulder and elbow joints can improve range of motion (ROM), prevent the build-up of muscle tension, and improve the effectiveness of the gesture.

Although swimming offers numerous benefits for arm health, it is important to practise correctly to avoid injury and maximise results. Some of the wrong movements to avoid include:

1. Over-forced arms: Performing over-forced arms can put undue pressure on the shoulder joints and increase the risk of injury. Find the right balance between muscle tension and decontraction.

2. Wrong Head Position: Keeping the head too high or too low during breaststroke and swimming in general can put additional strain on the arms and cause tension in the neck and shoulders.

3. Irregular arm strokes: Maintaining a constant and even rhythm in the strokes is essential to optimise swimming efficiency and to properly train arm strength.

4. Inadequate breathing: Correct breathing is crucial for supplying the body with the oxygen it needs while swimming and for optimising overall coordination in whole-body work. Remember that the arms and legs are not compartmentalised systems, but part of a complex machine that needs to be managed and co-ordinated all in one.

In summary, swimming offers a number of significant benefits for arm health, helping to strengthen and tone the muscles of the upper limbs. Breaststroke specifically adds greater control without the risks of injury that the other three styles with overhead recovery bring. By integrating proper preparation in and out of the pool and practising correctly while swimming, it is possible to maximise results and enjoy the full benefits of swimming for health and sensory well-being.