Plyometric Exercises For The Upper Body

Plyometric Exercises For The Upper Body

Participate in a Plyometric training program for the upper body strengthens the muscles of your abdomen, arms, back, chest and shoulders. This is important to carry out various sports that require explosive movements of the upper body. The National Strength and Conditioning Association recommends plyometric exercises on the upper body several times a week on non-consecutive days, but only after having developed a foundation of muscular strength through a standard training program. Choose exercises that mimic the movements required in the sport or sports you practice.

Volume and frequency

The volume and frequency with which plyometric exercises are performed on the upper body depends on the strength of the individual. The intensity of the training will determine the number of repetitions and series. Two sets of 10 reps with a break of two minutes between sets is the norm, but do not feel compelled to demand yourself beyond your current fitness level. If you can only do one exercise with one repetition, work at your own pace to add more repetitions over time.

Plyometrics Push-Ups

Plyometrics push-ups increase power in the chest, shoulders and arms. They are appropriate for football blockers, who often have to hit punches to defensive pass-rushers by a similar movement. Lie face down with your hands under your shoulders and your ankles flexed, so that your feet touch the ground. Extend your arms explosively, pushing your body and hands against the ground as high as possible. Brake your fall with your hands, then lower to the starting position and repeat immediately. Do the exercise from your knees, if you wish, to make it less difficult.

Powerful throws

Power drops work many of the same muscles that are exercised with plyometric push-ups, by a kind of movement similar to a basketball pass. The exercise requires a medicine ball and a platform. Lie on your back with your head near the base of the platform and extend both arms over your chest. Flex your knees and rest your feet on the floor. Have a partner stand on the platform and hold the medicine ball above your chest. When you're ready, tell him to throw the ball; grab it and carry it to your chest; then explosively extend the arms, throwing the ball directly upwards so that your partner can catch it.

Side Shot

Side throws exercise the lower back and oblique muscles, which are on the sides of your abdomen and coordinate to rotate your trunk to the left and to the right.Performing this exercise on a regular basis can help baseball players and golfers spin more powerfully, which can increase the speed of the batting or the speed of the throw. Stand on your left side towards a wall, at a distance of between 3 and 5 yards, if you are right-handed; or closer, on the right side, if you are left-handed. Hold a medicine ball with both hands about 6 inches from your abdomen. Energetically he turns forward, throwing the ball against the wall. Let your hips rotate along with your torso. Get the ball and repeat the exercise. He also performs the exercise in the opposite direction to promote muscle balance.

Two-handed throwing above the head

Two-handed overhead throwing works the muscles that extend the shoulder joints, moving the arms down from a position overhead. These muscles play a role in the general movements of baseball, softball, swimming, tennis and volleyball. Stand about 5 yards away from a wall with your feet shoulder-width apart. Hold a medicine ball above your head with both hands. Extend both arms simultaneously and throw the ball towards the base of the wall as hard as you can; then pick up the ball and repeat.


The National Strength and Conditioning Association advises that an athlete does not perform plyometric exercises when tired. Warm up for 10 minutes with full-body calisthenics such as rebounding (jumping jack) or rope jumping (jumping-up), squats, striding (lunges) and stretching (stretching). Master each exercise before moving on to more demanding ones.

Video Tutorial: Plyometric Exercises - Upper Body.

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