When you think about basketball, the first thing that usually comes to mind is the legs. It is true that they need to be strong to help give you strength that comes with continual jumping, but the upper body needs to be strong as well. After all, a lot of jumping power is generated from the core and the rest of your upper body is needed when you are jockeying for position with defenders. Upper-body weight training workouts should focus on the chest, shoulders, back, arms and abs. They should be done twice a week and consist of three to four sets with 10 to 15 repetitions.
Bench Presses
Bench presses are a chest exercise that also recruits the shoulders and triceps. To do these, lie on the bench and grasp the bar with a wide grip. Push it off the safety rails and hold it straight above you. Slowly lower it down until it lightly touches your chest, then push it back up. You can also do these with dumbbells.
Military Presses
Military presses are an exercise that focuses on your shoulders and they also recruit your core. To do these, load a barbell and stand behind it. Grab the bar with a wide grip and hoist it up so it is resting on the front of your shoulders. Your palms should be facing forward at this point. Push the bar straight up in the air until your arms are extended, slowly lower it back down and repeat.
Bent-Over Rows
Bent-over rows work your back muscles. To do these, stand behind a loaded barbell and grab it with an overhand grip. Your hands should be about shoulder-width apart. Lift the bar off the ground and bend at the hips with your arms straight down in front of you. Keep your knees slightly bent to take pressure off your spine. Pull the bar up toward your stomach and squeeze your shoulder blades together. Slowly lower it back down and repeat. Make sure to keep your arms in tight against your sides throughout the whole movement.
Triceps Dips
Triceps dips can be done with two benches. Place them parallel to each other and slightly wider apart than the length of your legs. Grab the edge of one bench and place your heels up on the other one. Lower your butt toward the floor until your elbows are bent 90 degrees. Push yourself back up and repeat. To increase the resistance, place a weight plate on your lap.
Barbell Curls
Barbell curls work the biceps located on the front of the arm. To do curls, stand behind a loaded barbell and grab it with an underhand grip. Your hands should be about shoulder-width apart. Stand up and let the bar hang straight down in front of your body. Tighten your core and curl the bar up toward your chest by bending your elbows. Squeeze for a second, lower it back down and repeat.
Plyometrics
Plyometrics are characterized by fast, explosive movements. These can be incorporated into a basketball weight training workout to increase core and upper body strength simultaneously. Plyometric push-ups, squat throws, slams, overhead throws, side throws and over-the-back tosses are all examples of exercises. Training with a medicine ball will also enable you to throw crisper passes due to its weight. You should do three to five sets, eight to 10 reps and two workouts a week.
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