Explosive Upper Body Workout Exercises For Shot Putters.

Shot Putter

If you want to throw further in the shot put event, you need to know which muscles will contribute to you putting the shot further with each attempt.

The first thing that you will want to develop is the explosive power and strength in your putting arm.

You will need to make sure that:

  1. Your arm can handle the load that the weight has on your arm.
  2. That you are able to push the weight of the shot that is loaded on your arm.
  3. That you are able to push/put the shot with quick speed to throw the shot put further than the other competitors.

Which upper body muscles do you need to develop strength and explosive power in?


Your triceps are responsible for helping you generate pushing power to throw the shot far in the shot put. This means you need to develop strength to be able to hold the load, and then condition the muscle so that you put the shot with enough speed with your attempt.

You will need to consider a combination of strength development and power exercises including tricep push down, skull crushers, cable tricep pushdowns, and more.

Front deltoid

This refers to your shoulders and you will want to condition your shoulders to hold and manage the weight, as we as generate enough thrust to launch the shot at the angle and speed that you desire.


You want to condition your muscles in your forearm and through to your wrist so that you can generate more thrust in the shootout. You will need to do forearm exercises with the dumbbells or barbell.


The power that you can generate from your wrist will give you that bit of extra distance. You may need to do some wrist flicking exercises to help generate more power in the wrist movement when launching the shot.

What are some workouts that you can do?

  • Push-ups
  • Explosive push-ups (Plyometric push-ups)
  • Decline explosive push-ups
  • Depth push-ups
  • Single-arm push-ups
  • Resistance band pushes


  • Flat dumbbell press
  • Incline dumbbell press
  • Single-arm smith machine explosive press
  • Skull crushers
  • Tricep pushdown
  • Pec flies

To further develop your explosiveness, consider doing the following.

  • Single-arm medicine ball push throws (vertically)
  • Single arm medicine ball push throws (horizontally for distance)
  • Seated barbell pushes
  • Seated dumbbell shoulder press
  • Standing dumbbell shoulder press
  • Overhead cable extension
  • Chest press machine
  • Prowler shed pushes
  • Single-arm kettle bell shoulder press
  • Explosive cable crossovers

You should be progressing with more resistance weight week on week and seeing improvements in your performance.

Image credit: Image by andreas N from Pixabay

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