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12 Upper Body Strength Moves for Pitchers -Ipsilateral Row -Compound Row -Ring Chins -Offset Pull-Ups / Around The 🌎️ -Power Pull-Up -Landmine Row w/ Band -1A Push-Up w/ Band -Chain Push-Up from Box -Low Incline SB Bench -1A Landmine Press w/ Band -Decline Cable Press w/ Band

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Ben Brewster

75,773 subscribers

72,195 次观看 • 2 年前 •via X (Twitter)

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2 条评论

Stevan Cleveland 的头像
Stevan Cleveland2 年前

@RydarCleveland

Chad Feldheimer 的头像
Chad Feldheimer2 年前

too much stress on front deltoid / labrum, not working upper pec as much as you'd like - applies to any kind of athlete or recreational lifter.

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A simple mini band… Can make for great accessory work for the upper back/cuff All w/ a mini band 1. Prone band W pull 2. Shoulder around the world 3. Batwing face pull 4. Prone external rotation 5. Band Y pull iso 6. Prone Y raise 7. Band Y pull standard 8. Face pull 9. Chaos push-up 10. Scap push-up ISO 11. Prone W retraction 12. Standard push-up 13. Standing bottoms-up KB press
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A simple mini band… Can make for great accessory work for the upper back/cuff All w/ a mini band 1. Prone band W pull 2. Shoulder around the world 3. Batwing face pull 4. Prone external rotation 5. Band Y pull iso 6. Prone Y raise 7. Band Y pull standard 8. Face pull 9. Chaos push-up 10. Scap push-up ISO 11. Prone W retraction 12. Standard push-up 13. Standing bottoms-up KB press

Gerry DeFilippo | Strength & Speed

243,745 次观看 • 3 年前

🔥 Upper back death… 15 exercises to light UP your cuff, lower trap/rhomboids! 1. Prone mini band Y raise 2. Hurdle unilateral alternating Y-T 3. Prone band W pull w/ mini band 4. Hurdle bilateral alternating I-T 5. Hurdle Blackburn 6. Prone Cuban press 7. Prone Y to external rotation 8. Mini band, Band Y pull 9. Band snatch grip Y press 10. Prone “batwing,” ER w/ mini band 11. Standard prone ER w/ mini band 12. Bilateral mini band bottoms up KB press 13. Prone “batwing,” T raise 14. Standard band Y pull 15. “Batwing,” face pull apart
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🔥 Upper back death… 15 exercises to light UP your cuff, lower trap/rhomboids! 1. Prone mini band Y raise 2. Hurdle unilateral alternating Y-T 3. Prone band W pull w/ mini band 4. Hurdle bilateral alternating I-T 5. Hurdle Blackburn 6. Prone Cuban press 7. Prone Y to external rotation 8. Mini band, Band Y pull 9. Band snatch grip Y press 10. Prone “batwing,” ER w/ mini band 11. Standard prone ER w/ mini band 12. Bilateral mini band bottoms up KB press 13. Prone “batwing,” T raise 14. Standard band Y pull 15. “Batwing,” face pull apart

Gerry DeFilippo | Strength & Speed

65,389 次观看 • 1 年前

🔥 9 great accessory exercises to light up your upper back 1. Banded prone external rotation 2. Band face pull-y press combo 3. Bottoms-up KB press w/ mini band 4. Classic face pull 5. Prone handcuff y raise 6. Prone batwing y raise 7. Prone batwing t raise 8. Band y pull 9. Band y pull isometric hold
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🔥 9 great accessory exercises to light up your upper back 1. Banded prone external rotation 2. Band face pull-y press combo 3. Bottoms-up KB press w/ mini band 4. Classic face pull 5. Prone handcuff y raise 6. Prone batwing y raise 7. Prone batwing t raise 8. Band y pull 9. Band y pull isometric hold

Gerry DeFilippo

212,677 次观看 • 3 年前

💥 If you’re still NOT training upper body power… what’re you doing!? 🤝 Here are 13 variations you should try 1. Banded landmine catch & press 2. Bilateral band pulses 3. Feed into dynamic med ball pass 4. Dynamic banded barbell bench press 5. Push-up maximal drop catch 6. Plyometric push-up 7. Standing rapid/repeat med ball pass 8. Sled slingshot press 9. Dynamic single arm bench press 10. Supine reactive med ball catch & press 11. Bent over rapid/reactive med ball pass 12. Single arm dynamic band press 13. Unilateral band pulses
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💥 If you’re still NOT training upper body power… what’re you doing!? 🤝 Here are 13 variations you should try 1. Banded landmine catch & press 2. Bilateral band pulses 3. Feed into dynamic med ball pass 4. Dynamic banded barbell bench press 5. Push-up maximal drop catch 6. Plyometric push-up 7. Standing rapid/repeat med ball pass 8. Sled slingshot press 9. Dynamic single arm bench press 10. Supine reactive med ball catch & press 11. Bent over rapid/reactive med ball pass 12. Single arm dynamic band press 13. Unilateral band pulses

Gerry DeFilippo

99,787 次观看 • 1 年前

🔥11 of my fav upper back/shoulder variations 1. Hurdle Y’s/W’s 2. “Around the worlds.” 3. Cuban press 4. Batwing face pull apart 5. Batwing Y to W 6. T handcuffs 7. Banded Y raise 8. Mini band Y Pull 9. Band snatch grip Y-press 10. Batwing Y raise 11. Band bottoms-up KB press
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🔥11 of my fav upper back/shoulder variations 1. Hurdle Y’s/W’s 2. “Around the worlds.” 3. Cuban press 4. Batwing face pull apart 5. Batwing Y to W 6. T handcuffs 7. Banded Y raise 8. Mini band Y Pull 9. Band snatch grip Y-press 10. Batwing Y raise 11. Band bottoms-up KB press

Gerry DeFilippo | Strength & Speed

224,526 次观看 • 3 年前

16 great ways for athletes to develop game changing upper body strength/power 1. Dynamic barbell bench press 2. Heavy barbell bench press 3. Banded Landmine drop catch & press 4. Heavy half kneeling Landmine press 5. Plyometric push-up 6. Rapid/repeat med ball pass 7. Stiff arm drop catches 8. Heavy single arm DB bench 9. Rapid sled slingshot press 10. Dynamic single arm DB bench 11. Heavy med ball drop catch 12. Reactive med ball catch & press 13. Bent over reactive med ball pass 14. Push-up maximal drop catch 15. Dynamic single arm band press 16. Overload eccentric bench press
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16 great ways for athletes to develop game changing upper body strength/power 1. Dynamic barbell bench press 2. Heavy barbell bench press 3. Banded Landmine drop catch & press 4. Heavy half kneeling Landmine press 5. Plyometric push-up 6. Rapid/repeat med ball pass 7. Stiff arm drop catches 8. Heavy single arm DB bench 9. Rapid sled slingshot press 10. Dynamic single arm DB bench 11. Heavy med ball drop catch 12. Reactive med ball catch & press 13. Bent over reactive med ball pass 14. Push-up maximal drop catch 15. Dynamic single arm band press 16. Overload eccentric bench press

Gerry DeFilippo

113,426 次观看 • 1 年前

The adductors Pivotal, often undertrained Here are 11 of my fav ways to train them 1. Banded copenhagen plank 2. Inside band step-up 3. Inside band Bulgarian 4. Partner pull slideouts 5. Cross-over step-up 6. Side lying band pulses 7. Landmine cross-over 8. Side plank w/ med ball squeeze 9. Slideout with plate pull 10. Swiss ball copenhagen plank 11. Slideout with band pull 🔥 Enjoy
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The adductors Pivotal, often undertrained Here are 11 of my fav ways to train them 1. Banded copenhagen plank 2. Inside band step-up 3. Inside band Bulgarian 4. Partner pull slideouts 5. Cross-over step-up 6. Side lying band pulses 7. Landmine cross-over 8. Side plank w/ med ball squeeze 9. Slideout with plate pull 10. Swiss ball copenhagen plank 11. Slideout with band pull 🔥 Enjoy

Gerry DeFilippo

68,862 次观看 • 1 年前

💥 Upper plyometrics 11 of my fav variations 1. Push-up drop 2. Plyo push-up 3. Dynamic push-up w/ pause 4. Vert drop press 5. Horizontal drop press 6. Sled rapid press 7. Sled catch & press 8. Sled max catch 9. Med ball repeat pass 10. Heavy med ball catch 11. Rapid band catch
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💥 Upper plyometrics 11 of my fav variations 1. Push-up drop 2. Plyo push-up 3. Dynamic push-up w/ pause 4. Vert drop press 5. Horizontal drop press 6. Sled rapid press 7. Sled catch & press 8. Sled max catch 9. Med ball repeat pass 10. Heavy med ball catch 11. Rapid band catch

Gerry DeFilippo

248,246 次观看 • 2 年前

💪 Early off-season for NFL player (Buffalo Bills Jimmy Ciarlo) 1. Warm-up - Bike x3 min - Pec stretch - Blackburn x12 - Face pull - Plank - Push-up - Plyo push-up 2. Barbell bench press (top set of 295lbs x5 and some tempo work) 3. Chin-ups (full ROM for 5, then iso holds) 4. Single arm DB bench & thread the needle 5. Chest supported row & pull-up dead hang 6. Giant set: fat grip single arm hammer curl, French press & mini band ER 7. Mobility/movement cooldown
1:21

💪 Early off-season for NFL player (Buffalo Bills Jimmy Ciarlo) 1. Warm-up - Bike x3 min - Pec stretch - Blackburn x12 - Face pull - Plank - Push-up - Plyo push-up 2. Barbell bench press (top set of 295lbs x5 and some tempo work) 3. Chin-ups (full ROM for 5, then iso holds) 4. Single arm DB bench & thread the needle 5. Chest supported row & pull-up dead hang 6. Giant set: fat grip single arm hammer curl, French press & mini band ER 7. Mobility/movement cooldown

Gerry DeFilippo | Strength & Speed

18,607 次观看 • 8 个月前

🤔 What’s the best way to train my adductors? I was just asked this & it reminded me of this video I made Here you go: Here are 11 of my fav ways to train them 1. Banded copenhagen plank 2. Inside band step-up 3. Inside band Bulgarian 4. Partner pull slideouts 5. Cross-over step-up 6. Side lying band pulses 7. Landmine cross-over 8. Side plank w/ med ball squeeze 9. Slideout with plate pull 10. Swiss ball copenhagen plank 11. Slideout with band pull
0:54

🤔 What’s the best way to train my adductors? I was just asked this & it reminded me of this video I made Here you go: Here are 11 of my fav ways to train them 1. Banded copenhagen plank 2. Inside band step-up 3. Inside band Bulgarian 4. Partner pull slideouts 5. Cross-over step-up 6. Side lying band pulses 7. Landmine cross-over 8. Side plank w/ med ball squeeze 9. Slideout with plate pull 10. Swiss ball copenhagen plank 11. Slideout with band pull

Gerry DeFilippo | Strength & Speed

241,713 次观看 • 3 年前

12 of my fav NON-sprinting variations to aid top speed Go get faster 🔥💨 1. Dynamic/stomp step-up 2. SL drop jump 3. Band rapid Bulgarian 4. Drop jump to vert 5. Banded SL Jump 6. Partial ROM rack pull w/ band 7. Intensive pogo jump 8. Dynamic SL landmine RDL 9. Drop jump to box jump 10. Partial ROM, banded Bulgarian 11. Band accelerated Bulgarian jump 12. Drop jump to overhead throw
0:55

12 of my fav NON-sprinting variations to aid top speed Go get faster 🔥💨 1. Dynamic/stomp step-up 2. SL drop jump 3. Band rapid Bulgarian 4. Drop jump to vert 5. Banded SL Jump 6. Partial ROM rack pull w/ band 7. Intensive pogo jump 8. Dynamic SL landmine RDL 9. Drop jump to box jump 10. Partial ROM, banded Bulgarian 11. Band accelerated Bulgarian jump 12. Drop jump to overhead throw

Gerry DeFilippo | Strength & Speed

250,663 次观看 • 2 年前

Early off-season upper prep work Rising freshman D1 QB… here’s what we did 1. Thread needle w/ foam roller 2. Quadruped serratus roll outs 3. Supine med ball catch w/ 3 sec hold 4. Reactive med ball fed, pause & press 5. Rapid T raise drop catches 6. Unilateral band pulses 7 Push-up drop catches 8. Pause barbell push-up
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Early off-season upper prep work Rising freshman D1 QB… here’s what we did 1. Thread needle w/ foam roller 2. Quadruped serratus roll outs 3. Supine med ball catch w/ 3 sec hold 4. Reactive med ball fed, pause & press 5. Rapid T raise drop catches 6. Unilateral band pulses 7 Push-up drop catches 8. Pause barbell push-up

Gerry DeFilippo | Strength & Speed

41,745 次观看 • 2 年前

Team sport athlete? Upper body training ONLY consists of heavy pressing? Wtf are you doing!? Use these 14 variations… 1. Stiff single arm plyo pushes 2. Supine overhead pull downs 3. Single arm Landmine catch-press 4. Push-up drop catch 5. Sled slingshot 6. Rebound med ball chest pass 7. Supine med ball drop to press 8. Partner feed to prowler press 9. Bent over intensive chest pass 10. Plyo push-up 11. Standing repeat med ball pass 12. Single arm band snap downs 13. Seated med ball drop to vertical press 14. Sled slingshot max catch
0:48

Team sport athlete? Upper body training ONLY consists of heavy pressing? Wtf are you doing!? Use these 14 variations… 1. Stiff single arm plyo pushes 2. Supine overhead pull downs 3. Single arm Landmine catch-press 4. Push-up drop catch 5. Sled slingshot 6. Rebound med ball chest pass 7. Supine med ball drop to press 8. Partner feed to prowler press 9. Bent over intensive chest pass 10. Plyo push-up 11. Standing repeat med ball pass 12. Single arm band snap downs 13. Seated med ball drop to vertical press 14. Sled slingshot max catch

Gerry DeFilippo

104,265 次观看 • 2 年前

General list of exercises broken down by muscle group: Chest 1. Flat Press (Machine/Cable/Smith/Barbell/Dumbbell) 2. Incline Press (Machine/Cable/Smith/Barbell/Dumbbell) 3. Fly (Machine/Cable) — TOTALLY OPTIONAL Lats 1. Wide Grip Lat Pull-Down (Machine/Cable) 2. Single Arm Lat Pull-Down/Row (Machine/Cable) 3. Wide Grip Pull-Ups (Assisted/Bodyweight/Weighted) Mid-Upper Back 1. Chest Supported Row w/ Elbows Tucked (Machine/Cable/Dumbbell) 2. Chest Supported Row w/ Elbows Flared (Machine/Cable/Dumbbell) Shoulders 1. Seated OHP (Machine/Cable/Smith/Barbell/Dumbbell) 2. Lateral Raises (Cable/Machine/Dumbbells) 3. Rear Delt Flys/Crossover (Machine/Cable) Biceps 1. Seated Dumbbell Curls (Supinated or Hammer) 2. Preacher Curls (Machine/Cable) 3. BTB Cable Curls Triceps 1. Dips (Machine/Assisted/Bodyweight/Weighted) 2. Tricep Push-Downs (Cable/Banded) 3. Overhead Extensions (Machine/Cable/Dumbbell/Banded) 4. Banded Smith JM Press Traps 1. Kelso Shrugs (Machine/Smith/Dumbbell) 2. Vertical Shrugs (Machine/Smith/Barbell) Quads 1. Squats (Pendulum/Hack/Smith/Heels Elevated Belt or SSB or Barbell) 2. Leg Extensions 3. Leg Press (Feet Low On Platform) Hamstrings 1. Seated Leg Curls (Prone = fine but not preferred) 2. 45° Extensions 3. SLDLs (Machine/Trap Bar/Barbell/Dumbbells) Adductors 1. Adduction Machine Glutes 1. Glute Bridges (Machine/Smith/Barbell) 2. 45° Extensions 3. RDLs (Machine/Trap Bar/Barbell/Dumbbells) 4. Leg Press (Feet High On Platform) 5. Abductions/Kickbacks (Machine/Cable) Calves 1. Calf Press On Leg Press 2. Donkey Calf Raises (Machine/Partner) 3. Standing Calf Raises (Machine/Smith) 4. Seated Calf Raises (Machine/Smith) Abs 1. Ab Crunch Machine 2. Weighted Decline Sit Ups/Crunches 3. Cable Crunches 4. Reverse Crunches (Machine) Obliques 1. Machine Oblique Crunches 2. Machine Torso Twists
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General list of exercises broken down by muscle group: Chest 1. Flat Press (Machine/Cable/Smith/Barbell/Dumbbell) 2. Incline Press (Machine/Cable/Smith/Barbell/Dumbbell) 3. Fly (Machine/Cable) — TOTALLY OPTIONAL Lats 1. Wide Grip Lat Pull-Down (Machine/Cable) 2. Single Arm Lat Pull-Down/Row (Machine/Cable) 3. Wide Grip Pull-Ups (Assisted/Bodyweight/Weighted) Mid-Upper Back 1. Chest Supported Row w/ Elbows Tucked (Machine/Cable/Dumbbell) 2. Chest Supported Row w/ Elbows Flared (Machine/Cable/Dumbbell) Shoulders 1. Seated OHP (Machine/Cable/Smith/Barbell/Dumbbell) 2. Lateral Raises (Cable/Machine/Dumbbells) 3. Rear Delt Flys/Crossover (Machine/Cable) Biceps 1. Seated Dumbbell Curls (Supinated or Hammer) 2. Preacher Curls (Machine/Cable) 3. BTB Cable Curls Triceps 1. Dips (Machine/Assisted/Bodyweight/Weighted) 2. Tricep Push-Downs (Cable/Banded) 3. Overhead Extensions (Machine/Cable/Dumbbell/Banded) 4. Banded Smith JM Press Traps 1. Kelso Shrugs (Machine/Smith/Dumbbell) 2. Vertical Shrugs (Machine/Smith/Barbell) Quads 1. Squats (Pendulum/Hack/Smith/Heels Elevated Belt or SSB or Barbell) 2. Leg Extensions 3. Leg Press (Feet Low On Platform) Hamstrings 1. Seated Leg Curls (Prone = fine but not preferred) 2. 45° Extensions 3. SLDLs (Machine/Trap Bar/Barbell/Dumbbells) Adductors 1. Adduction Machine Glutes 1. Glute Bridges (Machine/Smith/Barbell) 2. 45° Extensions 3. RDLs (Machine/Trap Bar/Barbell/Dumbbells) 4. Leg Press (Feet High On Platform) 5. Abductions/Kickbacks (Machine/Cable) Calves 1. Calf Press On Leg Press 2. Donkey Calf Raises (Machine/Partner) 3. Standing Calf Raises (Machine/Smith) 4. Seated Calf Raises (Machine/Smith) Abs 1. Ab Crunch Machine 2. Weighted Decline Sit Ups/Crunches 3. Cable Crunches 4. Reverse Crunches (Machine) Obliques 1. Machine Oblique Crunches 2. Machine Torso Twists

Dean Turner

51,362 次观看 • 5 个月前

11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker
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11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

Gerry DeFilippo

455,520 次观看 • 2 年前

Reactive: repeat contacts, elastic, evokes the stretch reflex Here are 12 reactive upper/lower body movements to add to your training! 1. Partner drop to med ball snap down 2. Lateral jump w/ return 3. Banded landmine catch & press 4. Hurdle jump to lateral jump 5. Feed to reactive chest pass 6. Skater jump to box jump 7. Plyo push-up 8. SL drop jump to broad jump 9. Supine med ball catch & press 10. SL broad jump to lateral jump 11. Bent over repeat med ball pass 12. Drop jump to lateral hurdle jump
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Reactive: repeat contacts, elastic, evokes the stretch reflex Here are 12 reactive upper/lower body movements to add to your training! 1. Partner drop to med ball snap down 2. Lateral jump w/ return 3. Banded landmine catch & press 4. Hurdle jump to lateral jump 5. Feed to reactive chest pass 6. Skater jump to box jump 7. Plyo push-up 8. SL drop jump to broad jump 9. Supine med ball catch & press 10. SL broad jump to lateral jump 11. Bent over repeat med ball pass 12. Drop jump to lateral hurdle jump

Gerry DeFilippo

110,850 次观看 • 1 年前