For baseball

[drew13]

Well i throw a lot harder it feels like but what work outs should i do to increase my velocity? cause i heard bench pressing makes u slower or something :confused: thanx.

andrew~

[abarlament]

Bench pressing doesn't make you slower. Something that works your rotational strength like decline russian twists (great oblique exercise) would be the most beneficial.

[Nova]

Work on dynamic and explosive strength training in your upper body if you want to increase your throw speed. There are a lot of muscles involed in the wind-up and throw so find a good routine. Also, don't rule out lower body as a means to throw harder, a lot of the strength from a throw starts in the way you plant your feet.

[mike17]

just throw more. also do lots of abs. shoulders are important also.

[ebon00]

Make sure you keep the rotator cuff complex injury-free cause once you have an injury there it'll keep coming back top haunt you. So in addition to the usual shoulder exercises, add some external rotation. As for overall strength/speed try some high pulls and push jerks.

I would say that if you don't stretch properly you could lose speed on your pitch from bench pressing. A proper windup needs full ROM of the shoulder joint and tight pectorals will work agianst you there.