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Exercises to Develop Arm and Shoulder Muscles Push-Ups For all push-up exercises, start with reps of 2 sets x 5 with your athletes. Gradually increase to 10 reps or more as athlete's conditioning increases. There are also many variations to push-up exercises to develop arm and shoulder muscles. We have included a few of the basics here to get you started. It is also important to remember that push-ups can be performed with knees on or off the ground. Either way achieves arm and shoulder strength. The major goal is to make sure the back is kept straight and the abdominals tight.   Points of Emphasis:    Keep the back straight! — keep those abdominals tight! Squeeze abdominals as you lift Keep head up and the back straight Breathe out on down position — breathe in on return to start position When to Use: All the time, anytime you can       Push-Ups: Regular Reps: 1x10; Gradually increase to 3x10 or more Kneel down Place hands on ground in front of body, shoulder-width apart with a straight back Move feet back behind until you are on toes Weight is on both hands and feet Slowly bend arms until parallel to ground, dropping chest 4-5 inches from ground Push up to starting position       Push-Ups: Wide Same as above, except hands are spread wider than shoulder-width apart. Perform steps 3-6.       Push-Ups: Narrow Same as above, except hands form a triangle under body. Perform steps 3-6.       Push-Ups: With a Clap Reps: 1x3; Increase to 2x5 or more Kneel down Place hands on ground in front of body, shoulder width apart with a straight back Move feet back behind until you are on toes Weight is on both hands and feet Slowly bend arms until parallel to ground, dropping chest 4-5 inches from ground Push up powerfully off ground, clap hands, and end in starting position     Points of Emphasis: Action is very controlled When to Use: Early season and throughout season as maintenance if desired     Triceps Dip Reps: 2x5; Increase to 3x10 Stand with back to chair/box Using chair/box for support, legs are outstretched, arms straight, hands forward on chair/box Bend elbows slowly, until arms are parallel to ground Straighten elbows slowly     Points of Emphasis:    Keep back straight and abdominals tight Very controlled When to Use: Early season and throughout season as maintenance if desired   Medicine Ball Exercises The following diagrams show medicine ball exercises that are effective in offering resistance through various ranges of motion. Many are extremely helpful in developing abdominal and back muscles. Exercises in which the ball is released get the best results when performed explosively.   Purpose To develop explosiveness, strength, flexibility and coordination Reps: 1 x 10; Increase to 20 or more   Points of Emphasis:    Actions are very controlled Ball is pushed or thrown rapidly during action Arms are extended to full length     Kneeling Overhead     Kneeling Overhead 2     Kneeling Overhead Side     Kneeling Overhead Out     Kneeling Overhead Out   Running     Sit Ups Leg-Arms Extended     Standing Chest Pass     Standing Overhead     Standing Overhead Side       Standing Side Twists     Standing Side One Arm     Standing Squat Throws Out     Standing Overhead Back

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