upper body work for pitchers?

do a search on the forum

Yea I looked but can't seem to find what I'm looking for. I guess I'm wondering what actual exercises to do, not just what muscles to work. I'm wondering what to do as a whole upper body program as well as how many reps to do for each exercise so that I will have good muscle balances.

For example, if I were to do incline bench, bench, decline bench, and shoulder press (all at 2 sets of 10), then how many reps should I do for the back muscle exercises if there are only 2 or 3 of them?

I'm lookin for the same thing. I know what I excercises are beneficial, but I don't know the number of reps or sets.

Jon Doyle is the man both of you are looking for. The man is a genius when it comes to building strength SAFELY.

Here are a few things that I have always been taught when working upper body. Be very careful when doing shoulder press. I've learned other ways to strengthen my shoulders. Incline bench will incorporate your shoulders along with some row excercises for the back.

I was also told recently that the lats and biceps are key in slowing your arm down. I'm not sure about the biceps, but the lat part of it makes sense. Mine is always sore after pitching.

When I lift, I usually do 3 sets. More reps, less weight. Being a pitcher, I do not want to become really muscle bound. I believe doing higher reps, and less weight keeps me lean while building strength at the same time. I have not gained too much weight this summer, but I have seen unbelievable strength gains.

I really recommend Jon Doyle's "Unbreakable Abs." I oredered it last fall and started following it closely. I am also doing it this summer. The results are phenominal. You get great gains in strength and become more flexible than you ever thought you could be.

Jon might be able to help you on specific excercises. Hope I could help you guys out a little bit.

Certainly a picther does not need to do bench, decline, incline and shoulder press...pick one.

A general rule of thumb is to perform a 3 to 1 ratio of upper body pulling exercises to pressing exercises, with 2/3rd of those being of the rowing variety.

The key is to make absolutely sure the scapular muscles are strong, stable and have the proper range of motion.