5 Upper Body Exercises to Improve Your Softball Skills

If you play softball, you know how important it is to have a strong upper body. You need it to throw, catch, and hit the ball with power and accuracy. But how do you get a strong upper body? You need to do some exercises that work on your arms, shoulders, and chest.

In this article, I will show you some of the best exercises for your upper body. Some of them are easy and don't need any equipment. Some of them are harder and need some weights. You can choose the ones that suit your level and your goals.

Let's start with the first exercise:

5 Upper Body Exercises to Improve Your Softball Skills

1. Dumbbell Bench Press

This is a classic exercise that works on your chest, shoulders, and arms. It also helps you improve your posture and prevent injuries. You need a bench and two dumbbells to do this exercise.

Here is how you do it:

- Lie down on the bench with your feet on the floor and your back flat.
- Hold a dumbbell in each hand at the sides of your chest. Your elbows should be bent at 45 degrees and your wrists should be straight.
- Push the dumbbells up over your chest until your arms are straight. Squeeze your chest muscles as you do this.
- Lower the dumbbells slowly back to the starting position. Don't let them touch your chest.
- Do this 10 times and then rest for a minute. Repeat this for 3 sets.

2. Push-Ups

This is another great exercise that works on your chest, shoulders, and arms. It also strengthens your core and your back. You don't need any equipment to do this exercise. You just need some space on the floor.

Here is how you do it:

- Get into a plank position with your hands on the floor, a little wider than your shoulders. Your body should be in a straight line from your head to your heels.
- Bend your elbows and lower your body until your chest is close to the floor. Keep your back straight and don't sag or arch it.
- Push yourself back up to the plank position. Keep your core tight and don't lift your hips or lower them.
- Do this as many times as you can and then rest for a minute. Repeat this for 3 sets.

If this is too hard for you, you can modify it by putting your knees on the floor instead of your feet.

3. Dumbbell Curls

This is an exercise that works on your biceps and forearms. It also helps you improve your grip and coordination. You need two dumbbells to do this exercise. You can do it standing up or sitting down on a bench.

Here is how you do it:

- Hold a dumbbell in each hand with your palms facing up. Your arms should be at your sides and your elbows should be close to your body.
- Curl the dumbbells up towards your shoulders by bending your elbows. Don't move your upper arms or shoulders.
- Lower the dumbbells slowly back to the starting position by straightening your elbows. Don't let them drop or swing.
- Do this 10 times and then rest for a minute. Repeat this for 2 sets.

Tip

Don't forget to breathe when you do this exercise. Breathe out when you curl the dumbbells up and breathe in when you lower them down.

Required equipment

• Dumbbells

• Bench (optional)

4. Triceps Dip

This is a common exercise that works on your triceps, the muscles at the back of your arms. You need a bench or a chair without arms to do this exercise.

Here is how you do it:

- Place your hands on the edge of the bench or the chair, depending on what you have. If you use a chair, make sure it is stable and won't move.
- Keep your butt and back close to the seat, and put your feet on the floor to keep your balance.
- Hold the edge of the seat firmly and lower yourself until your elbows are at a right angle.
- As you lower yourself with your arms, your knees should bend slightly.
- Pause for a moment at the bottom and then push yourself up.

5. Bent Over Fly’s

This is also known as the reverse fly, and it is an exercise that targets your upper back and shoulder muscles. To do this exercise, you will need a pair of dumbbells.

You should not use dumbbells that are too heavy for you as that can cause an injury. Start with lighter weights until you get stronger and learn to keep a good posture.

Here is how you do bent over fly’s:

- Hold a dumbbell in each hand.
- Bend your knees slightly but keep your feet steady.
- Bend your upper body forward at a 45-degree angle, but keep your back and head straight.
- Now lift the dumbbells until your arms are parallel to your back. Keep a small bend in your elbows as you raise the dumbbells.
- Lower your arms to the starting position.

Required equipment

• Dumbbells

Conclusion

So, to improve your performance, you need to do upper body exercises. They will increase your strength and make you more confident on the field.

These exercises are suitable for beginners and advanced players alike and can be done in your home gym. Remember that you don't have to do these exercises in order. You can mix and match them and add them to your daily workout routine.