Pitchers Push Up Workout

Below is a list of the push up workouts that I like my players to do on a daily basis. You can do 5-10 reps of each.

1. Dive bomber pushup
   Start in a downward dog position, almost like an upside down V. Roll your face about an inch from the the ground, swoop it up so that your chest is forward and your eyes are facing the ceiling, and then come back to the starting position.

2. Hand over hand pushups
   Have both hands in front of your face at face level. Reach down, touch your lips to your hands and come back.

3. Hands back pushups
   Keep your hands tucked tight into your ribs and, with your fingers facing back, extend your elbows and lower your body down and return using just your arms

4. The side to side pushups
   Start in regular pushup position. Slide your body to the left so that more weight is on the left (almost leaning). Do a pushup. Slide your body to the right. Do a pushup. Keep sliding back and forth and reversing after every repetition.

5. Arms extended pushup
   Extend your arms as far out as you can comfortably. Bend with your elbows going towards the ground. Do not let your elbows fly out. You should actually feel this more in your chest and abdomen.

6. Walking pushups
   Start in a normal push up position. Step out with your left foot and left hand. Do the pushup. Step out with your right foot and right hand and do a pushup. This forces you to use ab muscles and do more stabilizing as you are working the shoulders.

7. Explosive pushups
   Actually pushing yourself and your entire body off the ground and coming back to the ground absorbing the impact. Hands and feet should come a few inches off the ground. Move your body as one unit. As soon as you absorb impact spring right back up.

8. Wide pushups
   As far as you can get wide, extend your arms to shoulder height and go up and down, bending at your elbows. It is more important that your elbows go out than in or down.