Boost Your Game: 10 Essential Upper Body Workouts for Basketball Players

I remember watching that game last season where Mark Gojo Cruz just took over in the middle quarters. The way he powered through defenders reminded me why upper body strength isn't just about looking good - it's about game-changing moments. When you're battling for position under the rim or fighting through screens, that raw power makes all the difference between getting your shot blocked and finishing strong through contact.

Let me share something I learned the hard way during my college playing days. I used to think basketball was all about shooting practice and cardio until I got pushed around by a stronger opponent all game. That's when I realized that upper body workouts aren't optional - they're essential. The transformation didn't happen overnight, but after incorporating these ten exercises into my routine, I started noticing I could hold my position better, my shooting range improved because I wasn't fatiguing as quickly, and those tough finishes through contact became routine rather than exceptional.

Take the humble push-up for instance. Most people think they know how to do push-ups, but are you doing them right for basketball performance? I made that mistake for years until a trainer showed me how to adjust my hand placement to better simulate pushing through defenders. We're talking about variations like diamond push-ups for triceps strength (crucial for that late-game shooting stamina) and wide-grip push-ups for chest development that helps you create space. I typically aim for 3 sets of 15-20 reps, but sometimes I'll mix in pyramid sets where I start at 10 and work up to 25 then back down.

Then there's the standing overhead press - my personal favorite. This exercise translates directly to those contested jump shots and overhead passes. I remember specifically working on my shoulder strength and noticing how much easier it became to shoot over taller defenders. The key here is control - I see too many young players using momentum rather than muscle. Start with lighter weights, maybe 20-25 pounds if you're new to this, and focus on perfect form. Your shooting coach will thank you later when your form doesn't break down in the fourth quarter.

Pull-ups are another game-changer that many basketball players neglect. Think about how often you're reaching overhead - for rebounds, for tipped passes, for alley-oops. I incorporate at least three variations: wide-grip for back width, close-grip for arm strength, and chin-ups for bicep development. When I started, I could barely do three proper pull-ups, but within six months I was hitting sets of 12-15. That improved grip strength alone made a noticeable difference in my ball handling and ability to finish through contact.

Bent-over rows might not look glamorous, but they build that crucial back thickness that protects you in the post. I like to alternate between barbell rows and dumbbell rows to hit the muscles from different angles. The movement pattern directly correlates to boxing out and holding position against bigger opponents. I typically work in the 8-12 rep range with heavier weight here, focusing on squeezing my back muscles at the top of each rep.

Now let's talk about something I wish I'd discovered earlier - landmine presses. This unique exercise combines shoulder strength with core stability in a way that mimics basketball movements perfectly. The rotational component helps develop power for those cross-court passes and helps prevent shoulder injuries. I usually pyramid up in weight from 25 to 45 pounds over 4 sets of 10 reps each.

Dips are another staple in my routine, particularly for developing triceps strength that translates to shooting power. When I added weighted dips to my program (starting with just 10 pounds and gradually working up to 45), my three-point range expanded noticeably within about two months. The key is going deep enough to get full range of motion but not so deep that you risk shoulder injury.

Medicine ball slams might look simple, but they develop explosive power that's crucial for rebounds and quick moves to the basket. I like to use a 15-20 pound medicine ball and really focus on generating power from my core and upper body. The explosive nature of this exercise has direct carryover to those quick second-jump attempts for offensive rebounds.

Face pulls are my secret weapon for shoulder health and posture. Basketball players tend to develop forward-rounded shoulders from all the pushing motions, so incorporating these has helped my shooting form and prevented the shoulder issues that plagued me early in my career. I do high reps here - usually 3 sets of 20 with lighter weight.

The final piece of my upper body puzzle is the farmer's walk. Grip strength might not seem directly related to basketball until you're trying to maintain control when a defender swipes at the ball. I use heavy dumbbells - usually 70-80 pounds in each hand - and walk for distance rather than time. The core stability and grip endurance developed through this exercise have helped me immensely in late-game situations when fatigue sets in.

What's beautiful about these exercises is how they complement each other. The pushing movements balance with the pulling exercises, the explosive power work complements the strength endurance training. I typically split these throughout my week, focusing on 2-3 upper body sessions that last about 45 minutes each. The results speak for themselves - not just in increased strength numbers, but in those game moments where you need to make a play through contact. Like Cruz demonstrated in that game, sometimes basketball comes down to who can physically impose their will at crucial moments. That separation he created in the middle quarters? That wasn't just skill - that was strength meeting opportunity.