For years, upper body training for baseball players has been shrouded in mystery. I remember a team doctor advising baseball players to limit their upper body training to dumbbell exercises, using dumbbells that were light enough to be used for more than 25 repetitions. While this idea may seem surprising, it used to be the prevailing thought in baseball. It was believed that upper body weightlifting focused only on endurance and that the workouts were often limited to a few movements. Push-ups? Absolutely not! The mere thought of using a straight bar raises concerns about possible shoulder injuries.
In my opinion, for throwing athletes, upper body training isn’t just about the workout itself, it’s about the execution of the workout. The quality of movement is critical. By prioritizing proper movement mechanics, a throwing athlete’s training range is greatly expanded.
There is no question that scapular function is vital to keeping the throwing athlete healthy. Scapular stabilization is vital to the health and mobility of the shoulder joint. The human body excels in stability and mobility to facilitate movement, and Mike Boyle’s concept of the “Mobility/Stability Continuum” succinctly encapsulates the organizing principles of the human body in motion. Anyone familiar with Mike’s work knows the importance of scapulothoracic joint stabilization – optimal shoulder function depends on a stable scapular complex.
However, scapular flexibility is equally critical. The Scapulohumeral Rhythm describes the kinematic relationship between the scapula and humerus, and this interaction is critical to achieving optimal shoulder function. Sue Falsone, in her book Bridging the Gap, aptly refers to “scapular mobility” and I agree. Training scapular flexibility is critical.
Unfortunately, I often see coaches and athletes intentionally restricting scapular motion during training. They immobilize the scapula while doing pulling and pushing movements, which misunderstands the need for scapular stability. Not only does this approach fail to train proper motion control of the scapular stabilizer, but it also puts undue stress on the shoulder, the athlete’s “key asset”.
Over time and with experience, I have come to realize that there may be no inherently “bad” exercises, just some that may not be appropriate for a particular person. Are movements that have long been considered “bad for baseball” really as bad as we think?
I have to admit that I’ve been following the ban on overhead presses for years. The rule seemed non-negotiable, after all, it was considered bad for the shoulders. What changed my opinion was our in-house myoelectric study of the function of the serratus muscle – raising the arm above the head is exactly what the serratus muscle is meant to do. Aside from allowing the muscle to perform its primary function, how else can we train it more effectively? The activation of the serratus muscle increases significantly as the arm rises.
There are two key factors to consider when choosing a training program for an athlete. First, we must assess whether the movement is correct: are they exhibiting poor movement patterns that could lead to injury? Are they able to complete the movement? Secondly, we must consider whether their body structure supports the movement.
Some athletes may lack the predisposition to perform certain movements. For example, an athlete with a deeper hip socket may never be able to complete a deep squat, and an athlete with a type 3 hooked acromion may face significant challenges in completing full shoulder flexion and extension. Anatomical differences are critical because they often determine an athlete’s viability.
With this understanding in mind, let’s dive into the four most critical aspects of upper body training for throwing athletes. Additionally, understanding the importance of exercises such as stretching exercises for the athlete’s upper back can greatly improve training results.
Upper body training for baseball players typically follows four main patterns: horizontal push, horizontal pull, vertical push, and vertical pull. However, common mistakes in these movements can limit their effectiveness. Let’s focus on the horizontal pull, a key but often overlooked pattern.
Horizontal Pull
The horizontal pull is probably the most important upper body movement for baseball players, but it is often overlooked. Young athletes tend to focus only on what they can see positively in the mirror. For example, many can complete a bench press, but struggle with reverse pull-ups or horizontal rowing.
Movement.
When executing a horizontal pull-up, the shoulder blades should be retracted straight back. At Zera, we prefer to cue athletes to pull back and concave down slightly. This prevents compensatory shrugging and avoids the use of the upper trapezius in favor of a scapular stabilizer. Renowned therapist Vladimir Janda believes that the upper trapezius is overactive and easily fatigued, while the scapular stabilizers (e.g. rhomboids, middle trapezius, and lower trapezius) are weaker and easily fatigued. A slight depression helps to avoid over-reliance on the upper trapezius.
Humeral hyperextension
A common problem is neglecting the movement of the scapula, leading to compensatory movements of the shoulder joint. This can cause the shoulder to tilt forward because the humerus is hyperextended. To identify this, check to see if the elbow is behind the body and the shoulder is centered in front. Athletes should focus on powering the elbow rather than powering the hands.
Stuck shoulder blades
Another common mistake is keeping the scapulae contracted during the centrifugal phase of the pull. Athletes often maintain an isometric contraction of the rhomboids, preventing the scapula from moving fully around the rib cage. At Zera, we emphasize the importance of keeping the scapulae in full motion around the ribcage for proper movement in all upper body movements.
The scapula is designed to move, not stay stationary. Movement control throughout the entire range of motion is critical. The scapular stabilizer must be able to coordinate an effective pulling pattern. Pinching the scapula is not optimal; instead, the goal is to allow the muscle to contract and relax throughout the range of motion. This ensures that the scapula and shoulder joint work in harmony.
Exercise
Reverse Pull-ups
Reverse pull-ups, often referred to as horizontal pull-ups, are a foundational exercise for mastering the horizontal pull-up movement. At Zera, we focus on bodyweight mastery as the first step in strength training, especially for athletes with limited training experience. Reverse pull-ups not only enhance horizontal scapular traction patterns, but also promote glute activation, pelvic control, and posterior core stability. It is crucial to master the reverse pull-up before beginning other strength training exercises.
Other variations include:
- Low pull-ups
- One-arm dumbbell row
- Chest support row
- One-arm standing pull rope row
Horizontal Push-Up
The counterpart to the horizontal pull is the horizontal push up, a common form of upper body training in sports, often exemplified by the bench press. At Zera, we recognize the debate surrounding the barbell bench press for baseball players. Is it really harmful? Not necessarily.
The issue is often not the workout itself, but rather the execution or the anatomical differences in the athletes. Research confirms that there is a positive correlation between throwing velocity and the bench press, although this is usually associated with strength training. Some studies have specifically linked bench press strength to increased throwing velocity, indicating the importance of the horizontal pushing motion.
The throwing motion creates a tremendous amount of internal rotation on the humerus while engaging the pectoral and latissimus dorsi muscles. Therefore, the pushing motion is critical. Problems usually stem from incorrect movements or excessive loads. The dumbbell bench press has long been favored in baseball; however, the bench press, while lacking scapular motion, is not harmful if done correctly. There are pros and cons to the use of the bench press, which we will explore further below.
The Movement
The horizontal push and pull movement follows the same pattern of scapular movement – contraction and extension around the rib cage. The difference is in the muscles emphasized in the concentric phase. A common problem with push-up exercises is that the athlete has a limited range of motion.
Push-ups are an important item in Zela’s basic training program, but scapular extension is often neglected in push-up exercises. Many athletes fail to fully extend the scapulae at the apex of the push-up, resulting in a “chicken wing” appearance. This oversight prevents the push-up from performing its key functions: scapular extension and anterior serratus activation.
Instruct the athlete to push the upper back up as high as possible. An effective external cue is to place a hand on top of the back and encourage them to touch it with their upper back. Scapular extension is critical in the horizontal push-up, which is why the push-up and its variations are an integral part of Zera’s basic training program. Our goal is to develop scapular motor control and address issues like Janda’s upper cross syndrome.
Anterior serratus muscles usually experience weakness and inhibition. This is a big reason why I don’t include a bench press in my basic training. When lying on your back, the scapulae have limited ability to move around the rib cage. However, it’s worth noting that the bench press is still beneficial for baseball players; its effectiveness depends heavily on the volume of movement and the specific movement.
Image 3. The bench press is a key exercise in my basic training program. In this picture, the athlete demonstrates proper form to achieve full extension of the scapulae. Picture 4. The push-up has a “chicken wing” shape at the top of the movement, which is characterized by a depression between the medial borders of the scapulae. Athletes who do not fully extend their scapulae will not receive the key benefits of the push-up. Picture 5. To ensure that the athlete is able to fully extend the scapulae, as shown in the picture, they should be instructed to continue to exert force and elevate the upper back as much as possible. Picture 6. Another way to look at the “chicken wing” phenomenon that occurs when an athlete fails to fully extend the scapulae. I recommend using an external cue to extend the scapula: place a hand on top of the athlete’s body and have them try to touch their upper back to your hand. This also helps to activate the anterior serratus.
Anterior Scapular Tilt
Horizontal push-ups, like pull-ups, are subject to inefficient movement patterns. Athletes often lean forward during the centrifugal phase of the pushing movement, causing the scapulae to tilt forward. If the quality of the movement is compromised, it becomes irrelevant which exercise is chosen. Whether it’s push-ups, dumbbell bench presses or barbell bench presses, if the humerus is hyperextended and causes the scapula to tilt forward, it leads to the same result: increased stress on the anterior aspect of the shoulder and potentially aggravated injury. Repetition of this maneuver can lead to injury.
Athletes must learn to retract the scapula backward during the centrifugal or lowering phase. As the humerus approaches the midline of the body, the scapula should retract. Allowing the scapula to move backward creates space for the shoulder joint and prevents the shoulder from pushing forward or the scapula from tilting forward. Athletes who fail to retract the scapula backward will compensate by moving the humerus, which puts unnecessary stress on the soft tissue structures around the shoulder joint. The horizontal pushing and pulling motion should be consistent regardless of which side is performing the exercise.
Exercises
Push-ups.
For the budding athlete, I recommend push-ups. The benefits of push-ups are to work on scapular morphology and motor control and teach athletes how to stabilize the anterior muscle chain. It is crucial to first instruct lower level athletes on how to effectively control their weight.
Other Variants:
- Barbell bench press
- Dumbbell bench press and its variants
- Single Arm Rope Training
For those interested in effective training techniques, our home training guide for sprinters provides practical insights that can be applied to a variety of sports.
Vertical Pull
Similar to the horizontal pattern discussed earlier, the vertical pull requires scapular motor control and full range of motion. It is often difficult for athletes to achieve the full supination position required for effective vertical pulling and pushing. Soft tissue limitations are usually the biggest factor preventing the humerus from fully flexing, but of course anatomical differences can play a role as well.
The primary power for the vertical pull comes from the latissimus dorsi muscles. Not only are they key participants in internal rotation and throwing movements, but their fascial connections also play an important role in humans performing round-trip movements such as walking, sprinting, and swinging.
Two common mistakes athletes make during the vertical pull include unengaged scapulae and excessive arching.
@ZachDechant mentions using the spine to help with head movement. Share X
The Movement.
One of the main challenges of the vertical pull-up movement is the movement of the pull-up itself. Athletes usually don’t engage the scapulae at all. If the movement is done correctly, the scapulae should exhibit an upward rotational action during the vertical pull-up movement. If we frame a vertical pull-up or push-up movement, the position of the scapula should look the same. The same is true for the bottom position.
If the bottom position of the pull down menu or the top position of the pull up menu is similar to the picture below:
- Chin protrudes
- Shoulders are forward
it means you are not doing it correctly. Concentrate on pulling through your elbow, not your hand, and avoid pulling too far! Shoulders should never drift forward. – @ZachDechant July 8, 2019
Chin-up.
In vertical movements, a common overhead pull-up or pull-up movement is one in which the chin protrudes above the barbell and the shoulders roll forward. Many athletes rely solely on their arms, resulting in a forward lean – a common problem. Instructing athletes to power through their elbows has proven to be effective in enhancing scapular motion.
Note that athletes will collapse their shoulders forward when they are powering through their arms only. Again, instruct the athlete to power through the elbows to increase the efficiency of scapular motion.
Rib Adduction
Another common mistake in the vertical pull-up is overextending the spine to achieve an overhead movement. Visible rib abduction is usually a compensatory mechanism for insufficient overhead movement. The latissimus dorsi muscle originates from the fascial connection of the T7 to L5 spinous processes and the iliac crest of the pelvis. Any involvement of the latissimus dorsi affects the lumbar spine and vice versa. Athletes lacking full overhead flexion may be able to achieve the vertical pull they deem appropriate by arching their lower back.
Exercises.
- Pull-ups and their variations
- Pull down Lat muscle
- Pull downs with rope
- Straight Arm Pull Down
Vertical Push-Up
The discussion surrounding the overhead press in baseball has been the proverbial “elephant in the room”. Is it really the shoulder killer that everyone fears? For years, I avoided the overhead press. Much of the negativity surrounding this movement stems from incorrect movement or individual anatomical differences. Just like any other aspect of training, a one-size-fits-all approach is ineffective.
Certain athletes may not benefit from the deep squat because of their hip structure, and this applies to the overhead press as well. Some athletes are unable to complete enough push-ups due to soft tissue limitations or structural issues with the clavicle. However, the advantages of the push-up make it difficult to eliminate from a training program altogether.
Movement.
Achieving a supination or pressing movement requires not only the shoulder joint, but also adequate freedom of the scapula. Full flexion or abduction during the overhead press requires significant scapular motion. Approximately one-third of the movement in the supination is assisted by the scapula.
In shoulder flexion or abduction, approximately 120 degrees of motion occurs at the shoulder joint and approximately 60 degrees of motion occurs at the scapulothoracic joint in a ratio of 2:1.This coordination is known as the scapulohumeral rhythm. If that ratio is missing, the body compensates. The body instinctively adapts to the demands of overhead motion, which usually results in rib flaring, putting extra stress on the spine, or extra load on the shoulders.
Upward Rotation
The great thing about the overhead press or reach movement is that the shoulder blades rotate upward.
The significance of the supination movement in the overhead movement is immense. The anterior serratus plays a key role in this process along with the upper trapezius and obliques. The serratus anterior is essential for athletes to keep their shoulders healthy, but it is often one of the most important muscles to activate.
The main benefit of the overhead press or extension is to promote upward rotation of the scapulae. This is crucial in prone exercises. Creating a mental-muscular connection has proven to be very effective. Encouraging athletes to perform scapular upward rotation movements is key. The serratus anterior is an important component, but many athletes don’t know how to activate it.
Instead of just going to push the weight, we encourage athletes to visualize wrapping their scapulae around their ribcage up to their armpits. Our goal is to get them to connect with the serratus muscle and feel the movement. External cues such as extending as far as possible will help, but focusing on the movement internally is crucial.
Athletes face many challenges when dealing with overhead movements. For coaches who are unable to screen for such issues, a variety of exercises can still deliver the benefits of overhead pressing without the risks. Here are some options:
- KB lifts
- KB push-ups
- Push-up variations
- Turkish sit-up variations
- Wall Slide Variations
Stabilization through movement is vital. The scapula should be trained through a full range of motion. Don’t let concerns about joint stability get in the way of its movement. Full range of motion promotes intermuscular coordination and stability, ensuring optimal shoulder function.
Ultimately, there should be few exercises that are not included in your training program. The key is not the exercises themselves, but how the athlete performs them. This depends on the athlete’s anatomy, coaching methods, and training volume.
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