Upper body plyometric exercises will allow you to develop explosive power, hence enhancing your overall performance in sports and other training programs.
Racket sports such as badminton and tennis as well as rugby, basketball, volleyball, and even martial arts all require upper body power.
Through plyometric drills, you can convert your strength training workouts into specific-power exercises, hence improving your athletic performance further.
Here are some of the best upper body plyometric workouts that you can try at home.
Overhead throws To perform overhead throws, you should start by standing with one of your feet in front while keeping both of your knees slightly bent.
Start pulling the medicine ball behind your head and throw the ball as far as you can into the wall.
As soon as the ball bounces off the wall, catch it and repeat the exercise according to recommended repetitions.
To get the best results, you should also perform this plyometric drill as fast as you can.
Slams Stand and keep your feet at least shoulder-width apart while slightly bending both of your knees.
Start pulling your medicine ball behind your head and throw it to the ground in a forceful manner.
Catch the ball as soon as it bounces off the ground.
Repeat the entire exercise according to recommended repetitions.
Squat throws Stand with your feet slightly wider than approximately hip-width apart.
Keep your knees slightly bent as you hold the medicine ball at chest level.
Start squatting down to a parallel position and start jumping as high as you can.
While starting your jump, you should also consider pressing the ball up.
Use your arms at full extensions during the peak of your jump.
Push the ball into the air while minimizing the time you spend in the squatting position.
Catch the ball as soon as it bounces.
Plyometric push-ups Assume a push-up position.
Start lowering yourself to the ground and forcefully push your body up so that your hands leave the ground.
Use your hands to catch your fall.
Lower yourself into a push-up position and repeat the aforementioned steps.
Just like other plyometric workouts, you should also perform this exercise as fast as you can to improve the explosive power of your upper body.
These are only some of the best plyometric exercises you can try if you do not want to use dumbbells and other free weights to boost the power of your upper body.
As long as you know how to perform each of these exercises correctly, you will certainly get the results you want in no time.
Racket sports such as badminton and tennis as well as rugby, basketball, volleyball, and even martial arts all require upper body power.
Through plyometric drills, you can convert your strength training workouts into specific-power exercises, hence improving your athletic performance further.
Here are some of the best upper body plyometric workouts that you can try at home.
Overhead throws To perform overhead throws, you should start by standing with one of your feet in front while keeping both of your knees slightly bent.
Start pulling the medicine ball behind your head and throw the ball as far as you can into the wall.
As soon as the ball bounces off the wall, catch it and repeat the exercise according to recommended repetitions.
To get the best results, you should also perform this plyometric drill as fast as you can.
Slams Stand and keep your feet at least shoulder-width apart while slightly bending both of your knees.
Start pulling your medicine ball behind your head and throw it to the ground in a forceful manner.
Catch the ball as soon as it bounces off the ground.
Repeat the entire exercise according to recommended repetitions.
Squat throws Stand with your feet slightly wider than approximately hip-width apart.
Keep your knees slightly bent as you hold the medicine ball at chest level.
Start squatting down to a parallel position and start jumping as high as you can.
While starting your jump, you should also consider pressing the ball up.
Use your arms at full extensions during the peak of your jump.
Push the ball into the air while minimizing the time you spend in the squatting position.
Catch the ball as soon as it bounces.
Plyometric push-ups Assume a push-up position.
Start lowering yourself to the ground and forcefully push your body up so that your hands leave the ground.
Use your hands to catch your fall.
Lower yourself into a push-up position and repeat the aforementioned steps.
Just like other plyometric workouts, you should also perform this exercise as fast as you can to improve the explosive power of your upper body.
These are only some of the best plyometric exercises you can try if you do not want to use dumbbells and other free weights to boost the power of your upper body.
As long as you know how to perform each of these exercises correctly, you will certainly get the results you want in no time.