Should Pitchers Barbell Bench Press? Breaking Down the Pros and Cons

One of the most debated questions in baseball strength training is whether pitchers should use the barbell bench press. For decades, the bench press has been considered a gold standard in upper-body strength, but when it comes to pitchers, the answer isn’t as simple as “yes” or “no.” Pitching is one of the most violent movements in sports — with shoulder external rotation forces exceeding 7,000 degrees per second (ASMI, Fleisig et al.) — and that makes exercise selection critical. Let’s break down the positives, negatives, and where the bench press might fit in a pitcher’s program.

The Positives of the Barbell Bench Press

1. Raw Strength Development

The bench press is one of the best exercises for developing maximal pressing strength. Studies have shown that trained athletes can increase upper-body force production through progressive overload on the bench (Kraemer & Ratamess, 2004). Stronger pressing muscles — pecs, triceps, and anterior delts — can help pitchers handle the physical demands of throwing and create a more robust base of strength.

For example, Division I pitchers often bench press in the 225–315 lb range, depending on body size and training history. This level of strength helps them tolerate long seasons and repetitive throwing volume.

2. Hormonal and Neurological Benefits

Heavy compound lifts like the bench press stimulate significant hormonal responses, including increases in testosterone and growth hormone (Crewther et al., 2006). These responses enhance recovery, strength development, and muscle hypertrophy — all things pitchers benefit from when carefully managed.

3. Confidence and Simplicity

The bench press is also easy to teach and measure. For competitive athletes, being able to track numbers over time is motivating. A pitcher who goes from pressing 185 lbs for 5 reps to 225 lbs for 5 reps clearly has increased upper-body strength, which may transfer to improved velocity if paired with other explosive movements.

The Negatives of the Barbell Bench Press

1. Stress on the Shoulder Joint

The biggest concern is shoulder health. The traditional flat barbell bench press places the shoulder in a position of horizontal abduction with internal rotation, a vulnerable spot for the rotator cuff and labrum. This is particularly risky for pitchers, who already experience extreme stress in the anterior shoulder capsule during throwing.

A 2012 study by Green & Comfort found that dumbbell pressing variations created lower shoulder joint stress compared to the barbell bench, largely because of the freedom of movement in the shoulder.

2. Overemphasis on Anterior Muscles

Pitchers often develop muscular imbalances — the chest and front shoulder can become overactive while the posterior chain (scapular stabilizers, lats, and rear delts) lags behind. Too much benching can make this worse, pulling the shoulders forward and limiting thoracic mobility. Poor scapular function is strongly linked to shoulder impingement and decreased throwing efficiency.

3. Limited Sport Transfer

While the bench press builds pressing strength, the movement plane doesn’t perfectly align with pitching demands. Throwing velocity is more correlated with rotational power and lower-body force production than maximal pressing strength (Lehman et al., 2013). A pitcher might have a 315 bench press and still only throw 84 mph, while another with a modest 225 bench might throw 95 mph because of superior hip-shoulder separation and mechanics.

Alternatives and Modifications

Instead of eliminating pressing entirely, pitchers can substitute or modify:

• Dumbbell Bench Press → allows a more natural shoulder path and scapular movement.

• Floor Press → reduces shoulder extension stress at the bottom of the lift.

• Incline Dumbbell Press → shifts angle and emphasizes stability.

• Push-Up Variations (weighted, bands, rings) → train pressing while engaging core stability.

These options maintain pressing strength but reduce joint risk.

So, Should Pitchers Bench Press?

The answer depends on the athlete’s history, body type, and goals.

• For high school/college pitchers: Bench pressing in moderation, with proper technique, can be beneficial for developing general strength. Numbers don’t need to be extreme — even hitting 1.0–1.25x bodyweight is a solid benchmark without overemphasizing the lift.

• For professional pitchers or those with a history of shoulder/elbow injuries: Alternatives like dumbbells and push-up progressions are usually safer, keeping the shoulders healthier across a long season.

• For offseason vs. in-season: The bench press may be included more in the offseason to build strength, but often scaled back or replaced during the season to reduce cumulative stress.

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Final Takeaway

The barbell bench press isn’t inherently bad for pitchers — but it isn’t a magic bullet either. It can build pressing strength, confidence, and general upper-body robustness, but carries risks if overused. Pitchers are rotational athletes who need balance, mobility, and healthy shoulders above all else.

Bottom line: If used sparingly, with excellent technique and alongside posterior chain work, the barbell bench press can be part of a pitcher’s program. But it should never be the cornerstone. Press smarter, not just heavier.