Upper Body Pull + Push
Pull-ups and pressing for a durable serve and injury-proof shoulders
Why this works · equipment
Pull-ups are on the D1 short-list for a reason: pulling strength stabilizes the shoulder through thousands of serves. Balanced pushing plus face pulls keeps the rotator cuff healthy, and med-ball throws convert gym strength into racquet-head speed.
Grab at Life Time Perimeter
- Pull-up bar or assisted pull-up machine
- Dumbbells + bench
- Cable row / cable column
- Medicine ball (turf zone)
Warm-up (6 min)
Row 3 min + band pull-aparts ×15 + arm circles
6 min · Shoulders warm and awake
Main lifts
Pull-Ups
Full hang to chin over bar. Can't do 5? Use the assisted machine and reduce assist weekly.
Bar and machine both taken? Heavy lat pulldown, same sets.
Rest 120s between sets — the timer starts when you tick a set.
DB Bench Press
Dumbbells over barbell — friendlier on tennis shoulders.
Benches full? Hammer Strength chest press or machine press.
Rest 120s between sets — the timer starts when you tick a set.
Seated Cable Row
Squeeze shoulder blades, don't lean back for momentum.
Row station busy? Chest-supported DB row on an incline bench.
Rest 90s between sets — the timer starts when you tick a set.
Half-Kneeling DB Shoulder Press
Half-kneeling forces core control — no arching.
Rest 90s between sets — the timer starts when you tick a set.
Cable Face Pull
Pull to eye level, thumbs back. Cheap insurance for the serving shoulder.
Use a band on the turf rack if cables are slammed.
Rest 60s between sets — the timer starts when you tick a set.
Power finisher (turf zone)
Med-Ball Rotational Throw
Load the back hip, throw violently into the wall — this IS your forehand.
Rest 60s between sets — the timer starts when you tick a set.
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