Key Takeways

• This is a compound exercise that targets your upper body

• Maintain a wide stance to stay balanced

• The exercise is ideal for people who want stronger arms and chest

• The movement engages your entire body, moving it back and forth as you pump and pull

• Aim for smooth transitions while focusing on proper form. 

How to Perform

Starting Position:

• Stand in the shallow part of the pool, far enough to reach the wall with straight arms. 
• Ideally, the water level should be slightly higher than the chest.
• Put your hands on the wall at shoulder-width with a firm grip, shoulder-width, and slightly lean your body toward the wall.
• Maintain a wide stance for stablity. 

Action:

• Begin by performing one wall push-up.
• As you complete the movement, lift your hands off the wall without pausing, and pull your arms slightly behind your hips.
• Lean your body back while performing the arm pulls.
• Push your arms forward, and lean back on the wall, returning to the starting position.
• Push your arms forward and lean back against the wall, returning to the starting position.
• Don't use momentum and focus on controlled movements.

Breathing:

• Inhale while pulling your arms back and exhale as you extend them in front of you. 
• Inhale as you bend your arms and exhale as you push against the wall.

Muscles:

• Chest, shoulders, upper back and triceps are the primary muscles
• Abs and leg muscles help stablize your body

Safety, Duration and Intensity

• Perform each movement seperately first, to prepare your muscles. You can start with 2 minutes arm pulls and then 2 minutes wall push-ups. Allow some time for stretching after your workout.

• When you're ready, perform the exercise until your upper body muscles start to feel sore.

• If you want to add more intensity, perform the movement faster with greater range of motion.

Aqua Pump and Pull targets the main muscles in your upper body while keeping your entire body engaged to stay balanced.

Water makes this type of movement more difficult, which helps strengthen the core muscles that are vital for balance and stability.

The combined movements involving different body positions at each phase helps boost your coordination.

The large arm movements in this exercise help improve shoulder flexibility.

Your body stays submerged in the pool with minimal risk of injury.

Benefits

This dynamic movement allows you to mix things up for more challenge:

1. Alternate arms performing single arm push-ups with one arm at a time.
2. Perform faster with larger range of motion
3. Add a leg kick in the opposite direction of your arm movements, alternating legs with each repetition.
4. Keep one hand on the wall as you pull your other hand for added stability. 
5. Include an explosive jump during the pulling phase

You can also use aqua resistance tools, as long as they provide a comfortable grip when performing push-ups.

Variations

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