Volleyball players tend to have some cranky shoulders as many of them go through tons of arm swings over the course of their careers. Instead of standard bench press that our industry has made our go-to pressing movement, make the Landmine Press their go-to pressing movement. Though the Landmine Press creates a similar arm path as something like a DB Incline Press, the Landmine Press allows the shoulder blades to upwardly rotate, typically resulting in pain free pressing. The DB Incline Press (or most pressing variations lying on a bench) doesn’t allow upward rotation, it essentially pins the shoulder blades down to the bench, typically leading to pain while pressing.
By the way, if you are looking for volleyball strength training info, check out my Ultimate Off-Season Training Program for Volleyball.
It has it all. Power, strength and conditioning.
You can grab that HERE.