Texas Rangers Strength & Conditioning

Upper Body Exercises

Push Up

The push up may be the perfect total body exercise that builds both upper body and core strength. When performed properly, it is a compound exercise  that uses muscles in the chest, shoulders, triceps, back, abs and even the legs. 


  • Start in a front support position, with your feet together, toes curled under and hands shoulder-width apart and under your shoulders.
  • Keep your body in a straight line from head to toe without sagging in the middle or arching your back. 
  • Set your abs and keep them tight throughout the movement.
  • Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle and you chest almost touches the floor.
  • Exhale as as you begin pushing back up to the start position.
  • Don’t lock out the elbows; keep them slightly bent.
  • Repeat for as many repetitions as your workout routine requires. 
  • For variety, perform the exercise with your hands on a balance board or stability ball.
  • To make the exercise harder do the exercise while wearing a weight vest.
  • You can also perform a decline push-up with feet on a bench for more intensity or feet on a stability ball for increased intensity.

About Us

The game of baseball requires strength, speed, power, endurance, core strength, agility, balance and coordination (hand/eye and hand/foot). To improve these qualities it is necessary to “build from the ground up”, by developing explosive legs, a strong and stable core (abdomen, low back, and hip girdle), strong back, stable scapula, mobile thoracic spine and strong mobile shoulders and arms. Your body is a 3-link chain; 1) hips and legs, 2) core and 3) shoulders, arms and hands. Forces needed to swing fast and throw hard are initiated in the hips and legs, and then transferred through the core to the shoulders, arms and hands where they are applied to the bat and ball...

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Spring Training and Testing

This section is to help you understand and prepare for the rigors of the spring training schedule. If you have any questions on how to prepare, please ask a staff member. The rangerstrength.com program is designed with the workload of spring training in mind.

In Mid-January the Surprise Complex opens for players wanting to report early. You will be able to complete the final weeks of your training with the strength and conditioning staff, in addition to your baseball activity. This is a unique opportunity the Rangers provides to its players...

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