In this article, we’ll introduce some of the best upper body exercises for softball players. The goal of these exercises is to develop strength, power, and endurance in your arms, shoulders, and chest.

Softball is one demanding sport. Not only does it require great cardio, lower body and core strength, but it also requires great upper body strength.

So, if you are a softball player, you’ll need to have a powerful upper body, and we can’t stress that enough.

To achieve this, you’ll need to have an exercise routine that targets all the areas of your upper body. The following exercises will help you develop a strong upper body.

Some of these exercises need no equipment and some of them do.

Let’s get into it and start developing upper body strength.

Softball Workouts – Exercises for Upper Body

1. Dumbbell Bench Press

The dumbbell bench press is a very popular weight training exercise that helps build strength in the upper body and it targets shoulders, chest, and arms. As with any other exercise, doing the dumbbell bench press with the correct posture is the key to maximum efficiency and avoiding possible injuries.

Keep in mind that there are a couple of different variations to the dumbbell bench press, but we will now explain how to do the standard one. To learn how to do the different variations, click here.

Let’s learn how to do the standard dumbbell bench press:

  • Lie on your bench with your back flat and hold the dumbbells in both hands.
  • You should hold both dumbbells to the sides of your shoulders and keep your elbows at a 45-degree angle.
  • Keep your wrist position neutral and when you are ready, press the dumbbells up, squeezing your chest until your arms are fully extended
  • Now slowly bring the dumbbells down until your arms are back at the starting position, and pause for a moment.
  • Then repeat the entire process.
  • Do 3 sets of 10 reps.

Required equipment 

  • Dumbbells

Tru-Grit – Hex Elite Dumbbells -20 lbs

A must-have for any home gym, the Tru-Grit Hex Elite dumbbells are quality dumbbells that are made to last and be comfortable.

2. Push-Ups

Push-ups are an exercise that helps you build upper body strength. They require no equipment and can be done anywhere. If you can’t do a standard push-up, change the exercise by keeping your knees on the ground as support.
Don’t worry, over time, you will do the standard push-up that builds more strength than this modified one.

How to do the regular push-up:

  • Start in a plank position with your hands firmly on the ground, a little wider than your shoulder-width, your back straight, and your neck in a neutral position.
  • Your core should be tight and you should remember to not lift your butt up. Keep the back straight.
  • When you are in this position firmly, lower yourself slowly until your chest is near the floor.
  • Now, push yourself up in the starting position and repeat the process.

3. Dumbbell Curls

Dumbbell curls are a great way to strengthen your biceps and forearms. You can do this exercise while standing or while sitting on a bench. We will now explain how to do the dumbbell curls while sitting on a bench.

  • Sit on a bench with your legs apart, holding the dumbbell in each hand.
  • Keep your back straight and your elbows near you.
  • Now curl the dumbbells up and bring them down controllably. This is one rep.
  • Do at least 2 sets of 10 reps.


  • Remember to breathe.
  • When you bring your dumbbells up, pause for a moment before lowering them.

Required equipment

  • Dumbbells
  • Bench

Bowflex – 5.1S Stowable Bench

Great for those who don’t have a lot of available room for a bench, Bowflex 5.1S has a high-quality construction and offers a total of 6 adjustable angles.

4. Triceps Dip

If you have a bench or an armless chair, you can do the triceps dip, a very popular exercise for working your triceps. Here is how to do it:

  • Keep your hands on your sides and on the edge of a bench or a chair, depending on what you use for this exercise. If you are doing it on a chair, make sure it’s stable so you don’t roll forward.
  • Your butt and back should be near the seat, and you should plant your feet firmly on the ground to keep you stable.
  • Grip the edge of the seat tightly and lower yourself until you see your elbows are at a 90-degree angle.
  • While you lower yourself with your arms, your knees should bend, but just a little.
  • Take a slight pause at the bottom and controllably bring yourself up.

5. Bent Over Fly’s

Also known as the reverse fly, this is an exercise that targets your upper back and shoulder muscles. To perform this exercise, you will need a pair of dumbbells.

You shouldn’t take dumbbells that are heavy for you as that can lead to an injury. Start with lower weights until you gain strength and learn to keep a proper posture.

Here is how to do bent over fly’s:

  • Hold a dumbbell in each hand.
  • Make a slight bend in your knees but keep a stable position with your feet.
  • Make a 45-degree angle with your upper body, but keep your back and head in a neutral position.
  • Now pull the dumbbells until your arms are at your back height. Keep a slight bend in your elbows as you bring the dumbbells up.
  • Lower your arms at the starting position.

Required equipment

  • Dumbbells


So, to get better, you need to do upper body exercises. They will build your strength and make you feel more confident whenever you step on the field.

These exercises are for beginners as well as for those who are more advanced and can be done in your home gym. Keep in mind that you don’t have to do these exercises in order. You can choose a couple of them and add them to your daily workout routine.