If you are using weight lifting and strength training to improve your basketball skills then you might want to consider the types of weight lifting and strength training you use.

Simply using any kind of body building program will help you lift more weights, grow some muscle, make you a little stronger and help prevent injuries. But what if it could help you shoot more threes?

Shooting a three is like trying to shoot a free throw, only you need more power. Anyone who has played hoops knows he or she will shoot better at close range than at the three point line. The biggest problem at the three point line is that you will shoot different to reach the basket. Many basketball players have to force their shot to get the ball to where they want, losing accuracy. The solution, more power and strength.

Let’s look at the mechanics and muscles involved. If you take the 3 point shot of the dribble, or take the ball from low, you will have a lot of acceleration time. You will use your:

- Legs and back
- Front shoulder muscles (deltoids anterior)
- Triceps
- Wrist
- Fingers

If you get a pass or first make a fake shot to see what the defender is doing you will need even more power because you already have the ball higher. You will need more power from your:

- Legs and back
- Triceps
- Wrist
- Fingers

The first great exercise for your shoulders is the
Barbell, Dumbbell or Smith: Front Raise or Shoulder Press
For explosive power free weights like the Dumbbell are usually better.

For your triceps:

Dumbbell Triceps Extension
Cable Pushdown

Your wrists:

Wrist Curl

Finger strength:

Finger push ups (normal pushups only not on your hand but balance on your fingers)

These exercises all help to increase strength and power no matter if you use bodybuilding style training or power and strength training, although the last style is preferred.

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