In this article, we’ll explore the most recommended upper body workout for triathletes, targeting key muscles to enhance their performance in each discipline.

Triathletes are known for their exceptional endurance, but often, the importance of strength training for the upper body is underestimated in their training regimen. A strong upper body not only improves overall athletic performance but also contributes to better swimming, cycling, and running efficiency. 

Pull-Ups

The latissimus dorsi, commonly known as the lats, play a crucial role in swimming, helping to pull the arms through the water efficiently. Pull-ups are an excellent exercise to target the lats, as well as other upper back muscles.

How to do it:

1. Grab an overhead bar with an overhand grip, hands slightly wider than shoulder-width apart.
2. Hang from the bar with arms fully extended.
3. Pull your body up towards the bar until your chin is above it.
4. Lower your body back down with control.

Aim for 3 sets of 10-15 repetitions, gradually increasing the intensity as your strength improves.

Push-Ups

The pectoral muscles, or pecs, are vital for the pushing motion in swimming and provide stability during the cycling phase. Push-ups are a versatile exercise that engages the chest, shoulders, and triceps.

How to do it:

1. Start in a plank position with hands slightly wider than shoulder-width apart.
2. Lower your body towards the ground by bending your elbows.
3. Keep your body in a straight line and avoid arching your back.
4. Push back up to the starting position.

Perform 3 sets of 15-20 repetitions, gradually increasing the difficulty by adding variations like incline or decline push-ups.

Dumbbell Rows

Strong rhomboid muscles between the shoulder blades are essential for maintaining proper posture during all three triathlon disciplines. Dumbbell rows effectively target the rhomboids while also engaging the biceps and rear deltoids.

How to do it:

1. Hold a dumbbell in each hand, palms facing each other.
2. Bend at the hips, keeping your back straight, and let the dumbbells hang at arm’s length.
3. Pull the dumbbells towards your hips, squeezing your shoulder blades together.
4. Lower the dumbbells back to the starting position.

Perform 3 sets of 12-15 repetitions on each arm, focusing on controlled movements and proper form.

Tricep Dips 

The triceps play a crucial role in the extension of the arms during the swim and help in maintaining aero position while cycling. Tricep dips are a simple yet effective exercise to target this muscle group.

How to do it:

1. Position your hands shoulder-width apart on parallel bars or a sturdy surface.
2. Lower your body by bending your elbows until they are at a 90-degree angle.
3. Push through your palms to straighten your arms and return to the starting position.

Complete 3 sets of 15-20 repetitions, adjusting the difficulty by changing the angle or adding weight as needed.

Overhead Press

The deltoid muscles are heavily involved in the swim and contribute to overall shoulder stability. Overhead press with dumbbells is an excellent exercise to target the deltoids, as well as the trapezius and triceps.

How to do it:

1. Hold a dumbbell in each hand at shoulder height, palms facing forward.
2. Press the dumbbells overhead until your arms are fully extended.
3. Lower the dumbbells back to shoulder height.

Perform 3 sets of 12-15 repetitions, focusing on controlled movements and avoiding excessive arching of the back.

Final Thoughts from Your Multisport Buddy

Incorporating these upper body exercises into your triathlon training regimen will not only enhance your overall strength but also contribute to improved performance in each discipline. Remember to prioritize proper form and gradually increase the intensity to avoid injuries. A well-rounded approach to training, encompassing both endurance and strength training, is key to achieving peak performance as a triathlete.