Arm workout
Push-Up
A standard push-up, with your hands placed shoulder-width apart, provides an excellent exercise for the arms, chest, shoulders and back. Moving your hands closer together and angling them to form a diamond shape with your fingers and thumbs will place a greater emphasis on the triceps, or the muscles along the back of the upper arm. The triceps play a significant role in striking a volleyball, working to pull the arm forward in a whip-like fashion. Perform at least three sets of 10 reps and remember to keep your back straight throughout the movement.
Dumbbell Arm Swing
This exercise works the arms along with the muscles of the hips and lower body, which are also essential for excellent on-court performance. With a dumbbell in each hand, stride forward and place your right foot on an elevated workout step or bench. Now lean into a lunged position, bending your right knee in front of you and lowering your left knee to the floor. While remaining in this lunged position, swing your arms as if running. Keep the arms pumping for a full 30 seconds. The movement not only strengthens the arms and shoulders, it also forces the muscles in the hips and legs to stabilize the body. Perform at least one 30-second set for each forward leg, gradually building to longer sets. Changing the height of the lead foot and the weight of the dumbbells can further increase the level of difficulty.
Inverted Rows
A simple twist on the traditional bench press, the inverted row provides volleyball players with a pulling exercise to balance out the more common pushing exercises in most workouts. Start in the customary bench press position, except in an inverted row you’ll have to keep your legs together and place your heels on an elevated surface so your body remains in a straight line. Now grab the barbell with your hands shoulder-width apart. However, instead of pushing the weight in the air, you’ll pull your body off the bench, lifting your chest toward the bar. Perform at least three sets of eight reps. The pulling movement targets the biceps, forearms and upper back, all instrumental muscles in volleyball striking.
Military Press
With your feet shoulder-width apart and knees slightly bent, grab a barbell with an overhand grip and hold it in front of your neck and upper chest. Now press the bar directly overhead, fully extending your arms. Slowly lower the bar to your chest and repeat. This exercise focuses on the biceps, triceps and shoulders, building the powerful arm explosion needed for volleyball. Perform three sets of eight reps.
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