Upper Body Exercises for Pitcher
|Upper Body Exercises for Pitcher |
|By Chris Spielman, |
|Instructor, Windmill Clinics, St. Charles, IL |
|Several Good Weight Training Exercises for Pitchers |
|Be sure to stretch muscles before weight training |
|Use weights that feel comfortable |
|Gradually increase weights to get optimal strength training. |
|Shoulders |
|3 sets of 8-12 reps |
|works front outer deltoids, shoulders Dumbbell Press |
|Sit on a straight-back chair; feet shoulder width apart on floor, with dumbbells at shoulder height. |
|While keeping elbows and palms out, press dumbbells through full range of motion extending both arms. |
|Slowly lower weights to starting position |
|Alternating front and side lateral raises |
|2-3 sets 8 -16 reps |
|works front and out deltoids, shoulders |
|Stand with feet shoulder width apart knees slightly bent. |
|Raise dumbbells just above shoulder, with arms straight down at sides |
|Alternate this with side lateral raisers using the same technique |
|Hold dumbbells with palms facing in, raise dumbbells just above shoulders, pause, and slowly return to starting position. |
|Rear Deltoid Dumbbell Raise |
|3 set - 8-12 reps |
|works rear deltoids, upper back, shoulders |
|Bend forward just above the waist high to a comfortable position |
|Hold dumbbells to shoulder height with elbows slightly bent |
|Raise dumbbells to shoulder height with elbows slightly bent |
|Slowly lower dumbbells to starting position |
|Inverted Dumbbell Raise |
|3 sets 8-12 reps |
|works rotator cuff, deltoids, shoulders |
|Stand with dumbbells at your side. |
|Rotate your hand so that the palms are facing away from your body, thumbs at bottom and little finger at top. |
|Begin to raise dumbbells at a 30-degree angle from center of body with little finger leading the way. |
|Raise to shoulder height in order to contract muscle |
|slowly lower dumbbells to starting position |
|Arms |
|Alternating dumbbell bicep curl |
|3 sets 8-12 reps |
|works biceps |
|Standing with feet firmly on floor, knees slightly bent |
|Start with dumbbells at side palms facing up. |
|Slowly curl dumbbell with one hand until biceps is contracted. |
|Slowly lower dumbbell down to starting position. |
|Repeat with opposite hand. |
| |
|Standing Triceps Curl |
|3 sets 8-12 reps |
|works - Triceps |
|Hold dumbbell directly overhead with elbows locked. |
|Comfortably hold so the top of the dumbbell rests in between thumbs and palms of hands. |
|Keep arms close to head. |
|Lower dumbbell behind head until triceps fully contract and forearms are touching biceps. |
|Slowly press up to starting position. |
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