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THREAD: A lot of debate about whether pitchers should utilize the bench press or not. No one better to get their opinion on it than players who have experience with it. I talked to 12 different former and current collegiate pitchers about their thoughts on it. Observations below:
6 of them were in favor of doing the straight bar bench press, while 6 of them were not in favor of that. Bottom line: there is no one perfect answer to this debate. Every guy has their preference, and ultimately the players are what matter. What makes them feel ready to perform?
As PTs and S&C coaches, we have to be aware of the science and biomechanics surrounding the bench press, but we cannot lose sight of what makes the players perform. The job of a PT or coach is to get them to be at their best when they take the field.
Let's look at the mechanics of the bench press and how it can affect pitchers. With the straight bar bench press, there is no rotation. Throwing (and baseball in general) is a rotational sport. Training in the sagittal plane only is not replicating these demands.
The bench press also requires fixed and locked scaps. The scapula is a major player in the elevation of the shoulder (used in throwing) and needs to move freely on the rib cage to get this shoulder elevation. This is not accomplished with the straight bar bench press.
Another neccessity for proper shoulder elevation is rotation in your thoracic spine. As mentioned before, there is no/little rotation in your T spine with the straight bar bench
Shoulder elevation is essential in throwing. When throwers lose this, they can overcompensate in other areas not fit to take this load on and injury can occur.
One of the biggest factors we tend to overlook when training throwers is their lower half. This is their fuel to drive the throw. The bench press has limited lower half involvement. You aren't truly integrating these ground forces into power with the bench.
This is not to say the bench press is always bad. Like I said, know the player and person. Some guys love it. Others could potentially develop shoulder issues chronically. Understanding the proper volume to integrate it is vital for those who feel better with it.
There are several alternatives. Cable presses, landmine presses, and different pushups can incorporate more T spine rotation with a less fixed scap and more lower body involvement.
Single Arm Dumbbell Presses also incorporate more rotation. Evaluate each guy individually and understand their preferences. There is no clear answer. Understand the science behind it, but ultimately the players are who matter.
