In the world of baseball strength training, one myth refuses to die: that the bench press is dangerous for baseball players. The claim? It builds up the pecs and front delts, tightens the shoulder joint, and puts throwing arms at risk.

But let’s bust that myth. When programmed with intention, the bench press isn’t just safe—it’s a powerful accessory for developing upper body strength, power transfer, and injury resilience for pitchers and position players alike.

Baseball’s Need for Upper Body Strength

While most of the kinetic chain in throwing stems from the hips, core, and legs, don’t overlook the upper body. Strong triceps, shoulders, and chest muscles are essential for producing torque and stabilizing the arm during the violent deceleration phase of the throw.

The bench press specifically targets:

• Pecs (for power generation)
  
  
• Deltoids (for shoulder control)
  
  
• Triceps (for arm extension and deceleration)
  
  
• Scapular stabilizers (for joint integrity)
  
  

This makes it a highly relevant movement for enhancing throwing velocity and maintaining arm health over a long season.

Smart Bench Press Programming for Baseball Players

To make benching work for you—not against you—technique and balance are key. Here’s how to safely integrate bench pressing into your baseball training program:

✅ Technique Tips

• Use a moderate grip and tucked elbows to reduce shoulder impingement
  
  
• Stick to low-to-moderate weight with higher reps (8–12) to avoid bulk
  
  
• Substitute dumbbells or neutral grip bars to reduce joint stress
  
  

✅ Balanced Training

• Prioritize scapular strength and mobility work in your warmups
  
  
• Maintain a 2:1 pull-to-push ratio with plenty of rows, face pulls, and lat work
  
  
• Add thoracic mobility drills to keep posture and shoulder health in check
  
  

✅ Accessory, Not Primary

The bench press should support your performance—not dominate your plan. It fits best as an accessory lift, especially during off-season strength phases or upper body days that aren’t throwing-intensive.

When Should Baseball Players Avoid the Bench Press?

There are times when pressing should take a back seat:

• During high-volume throwing periods (like in-season)
  
  
• If shoulder pain or instability is present
  
  
• When movement screens show limited shoulder mobility or scapular control
  
  

In these cases, movements like landmine presses, push-up variations, or tempo dumbbell bench can fill the gap while keeping your joints happy.

The Takeaway: Use the Bench Press—Don’t Abuse It

Don’t fall for outdated myths about bench press dangers in baseball strength training. With proper technique, smart volume, and a focus on shoulder health, the bench press can be a strong ally in your throwing development.

At VeloU, we train athletes to use every tool strategically—never randomly. Whether it’s remote coaching or on-site programming, we guide you on how to integrate lifts like the bench press for better power transfer, arm care, and performance.