Strength
Upper Body Strength for Athletes
Develop functional upper body strength that transfers directly to athletic performance. Focus on pushing, pulling, and rotational power.
55 min
Intermediate
December 29, 2025
Workout Overview
Athletic upper body strength goes beyond bench press numbers. This workout develops functional pushing, pulling, and rotational strength for sport.
Key Focus Areas
Scapular stability
Core integration
Rotational power
Grip strength
Training Notes
Control the eccentric portion of each movement. Time under tension builds the structural strength that prevents injury and enhances performance.
Exercise List
Band Pull-Aparts
3 sets × 15
Activate rear delts and rhomboids
Push-Up Variations
4 sets × 10
Standard, diamond, wide grip rotation
Dumbbell Rows
4 sets × 8 each arm
Drive elbow past hip
Landmine Press
4 sets × 8 each arm
Core engaged throughout
Cable Rotations
3 sets × 10 each side
Power from hips, not arms
Farmer Carries
3 sets × 40 yards
Tall posture, engaged core
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