Upper body workouts

I’ve been working out my legs for the last 3 months and they’re becoming very strong. I know pitchers don’t work upper body as much or hard as legs but I also know that it is important to have a strong upper body. Considering I’m planning on adding a day for upper body workouts what type of exercises should I do and for how many reps? I’m 15 and I weigh 150 lbs. Should I be doing a lot of forearm and tricep exercises as well as back exercises? I already do core and use kettlebells

you’re still young. Master your bodyweight before you get crazy with freeweights.

Start training your pullups and pushups. Get comfortable loading them up…there isn’t too much value in doing these sets of 50+ pushups or 15+ pullups once you get that strong. You’d be better off adding weight once you can do more than 8-10 reps on pullups or 10-12 reps on pushups. Some days go even heavier and work sets of 3-5 reps on pullups or 6-8 reps on pushups.

You can do simple variations like feet elevated pushups, chain or band pushups/pullups, etc. There are hundreds of variations but if you can master pushing and pulling strength with your bodyweight you will be pleased with your results.

I’m not saying you can’t pick up a dumbbell, I’m saying your emphasis should be on these compound bodyweight pressing/pulling movements to start, rather than just doing barbell bench press and barbell rows and thinking you’re getting the same performance enhancing effects. If you want proof that these work, heres the kind of strength that can be built from these types of movements alone

I agree with Ben about doing pushups and pullups. If you really want to get strong work up to one arm/one leg pushups. Here are some progressions.

http://www.beastskills.com/tutorials/tutorials/45

It’s good that your routinely training your legs at such a young age, but you cannot disregard your upper body entirely. As a pitcher, you must try to maintain balance throughout your entire body. However, this doesn’t imply that you should go into the weight room at train chest for an an hour. You shouldn’t train the upper body excessively, but it’s still important to your growth as a pitcher. To put into perspective, in one Steve Ellis’ programs, he only has you lifting weights twice a week (On Monday and Thursday).

The Ultimate Baseball Pitcher: http://theultimatepitcher.blogspot.com/

It’s good that your routinely training your legs at such a young age, but you cannot disregard your upper body entirely. As a pitcher, you must try to maintain balance throughout your entire body. However, this doesn’t imply that you should go into the weight room at train chest for an an hour. You shouldn’t train the upper body excessively, but it’s still important to your growth as a pitcher. To put into perspective, in one Steve Ellis’ programs, he only has you lifting weights twice a week (On Monday and Thursday).

The Ultimate Baseball Pitcher: http://theultimatepitcher.blogspot.com/