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upper body workout for soccer players

11 Upper Body Workout For Soccer Players [Your Ultimate Guide]

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Are you looking for an upper body workout for soccer players? Well, you have come to the right place!

Soccer is an intense and total body sport that requires all body fitness to achieve the best results. 

An upper body workout should be one of the main goals when hitting the gym, enhancing explosive and intense physicality. 

Despite mainly focusing on leg exercises to enhance agility and speed, upper body exercises are vital to enhancing more control and power. 

This article outlines the best upper body exercises for soccer players.

upper body workout for soccer players

At A Glance: 11 Upper Body Workout For Soccer Players

  • Push-ups
  • Bench press 
  • Single-arm dumbbell bench press 
  • Dips
  • Bent over rows
  • Shoulder raises
  • Chest presses
  • Med-ball chest throws
  • Pull-ups
  • Landmine rows 
  • Bicep curls

DISCLOSURE

Some of the links on here are affiliate links and I may earn if you click on them, AT NO EXTRA cost to you. Hope you find the information here useful! Thanks.

My Choice: Best Upper Body Workout Equipment

Push-Ups

upper body workout for soccer players

Push-ups are important for a soccer upper body workout to keep your core engaged and your body straight throughout the exercise to get the most benefit and avoid injury. 

If you’re new to push-ups or find them challenging, you can try modified versions, such as doing them on your knees or against a wall, until you build up the strength to do them on your toes.

To perform a push-up, you need to follow these steps: You can also refer to the build upper body strength for soccer: workout guide video.

You must start in a plank position, with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.

This is the upper body workout for soccer players.

Lower your body by bending your elbows and keeping them close to your body, then push back up to the starting position by straightening your arms. 

Throughout the exercise, keep your core engaged and your body in a straight line.

It is important to note that depending on your fitness level, push-ups can come in a variety of variations.

The progression of the exercise should be tailor-made to your abilities.

    Bench Press 

    upper body workout for soccer players

    The bench press is important to maintain proper form while performing the bench press to avoid injury. This is also done as an upper body workout for footballers. 

    Make sure to keep your back flat against the bench, and don’t arch your lower back. Keep your head, shoulders, and buttocks in contact with the bench at all times. 

    Avoid bouncing the barbell off your chest, and keep your elbows at a 45-degree angle to your body as you lower and press the barbell.

    To do a bench press, follow these steps:

    Lay down and face up on a flat bench with your feet flat on the floor and back in contact with the bench.

    Grasp the barbell with your hands slightly wider than your shoulder width apart and lift your hands off the rack.

    Lower the barbell to your chest while keeping your elbows close to your body.

    Return the barbell to the starting position by fully extending your arms.

    When lifting heavy weights, it’s critical to maintain proper form and make sure your lower back is in contact with the bench.

    Also, keep your core engaged, and have a spotter nearby or use a safety bar.

    As with any exercise, start with a weight you can handle and gradually increase as you get stronger.

    Also, if you have any doubts or questions about proper form or how to progress, seek the advice of a trained professional.

      My Personal Choice: Best Upper Body Workout Bench Press Set

      Single-Arm Dumbbell Bench Press 

      upper body workout for soccer players

      To perform a single-arm dumbbell bench press, follow these steps:

      You need to lie down on a flat bench with your head, upper back, and buttocks in contact with the bench.

      Grasp a dumbbell in one hand and hold it over your chest with your elbow bent.

      Keep your feet flat on the ground and your core engaged throughout the exercise.

      Slowly lower the dumbbell down to the side of your chest, keeping your elbow close to your body.

      Pause for a moment, then press the dumbbell back up to the starting position, fully extending your arm.

      The movement should be repeated a desired number of times. Then switch sides to repeat the exercise with the other arm.

      It is important to keep proper form while performing this exercise to avoid injury. 

      Make sure to keep your back flat on the bench and your core engaged throughout the exercise, and don’t let your elbow drift too far away from your body as you lower the dumbbell.

      Dips 

      upper body workout for soccer players

      To do dips, follow the steps below. You can also refer to the video for a better understanding.

        Always maintain good posture during your workout and avoid jerking or bouncing. 

        When first trying dips, a modified version might be best. Bend your knees and put your ankles behind you to lighten the load on your arms. 

        As you get stronger, switch to doing dips with straight legs.

        Bent Over Rows 

        Bent over rows, also known as barbell rows or bent over barbell rows.

        This is a compound exercise that targets the muscles in your back, particularly the lats (latissimus dorsi), as well as your biceps, forearms, and upper back. 

        This is said to be the best upper body exercises for soccer players.

        To perform a bent-over row:

        Stand with your feet shoulder-width apart and hold a barbell with an overhand grip (palms facing down).

        Hinge at the hips and bend your knees slightly. Keep your back straight and your core engaged as you lower your torso until it is almost parallel to the floor.

        Keep your elbows close to your body and pull the barbell up towards your chest, squeezing your shoulder blades together as you lift.

        Lower the barbell back down to the starting position, maintaining control of the weight and keeping your back straight throughout the exercise.

        It is important to maintain good form while performing bent-over rows to avoid injury and maximize the effectiveness of the exercise. 

        Make sure to keep your back straight and avoid rounding your shoulders or arching your back. Also, this would be one of the best pre workout for soccer players.

        It may be helpful to start with a lighter weight and gradually increase the load as you become more comfortable with the exercise.

        Shoulder Raises 

        Shoulder raises are a simple exercise that can help strengthen and tone the muscles in your shoulders. Here’s how to do them:

        Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Let your arms hang naturally by your sides.

        Keeping your elbows slightly bent, lift the dumbbells straight up to the sides until they are level with your shoulders.

        Lower the dumbbells back down to the starting position.

        Repeat for the desired number of reps.

        Remember to keep your core engaged and your back straight throughout the exercise. 

        You can also try doing shoulder raises with one arm at a time or using a resistance band instead of dumbbells. 

        As you get stronger, you can increase the weight of the dumbbells or use a stronger resistance band.

        My Choice: Best Seller Dumbbell For Shoulder Raises

        Chest Presses 

        Chest press exercises are a type of strength training exercise that targets the muscles of the chest, specifically the pectoralis major and minor. 

        Here is how you can perform a chest press:

        Lie on a flat bench with your feet flat on the ground and your knees bent. You can also do the exercise standing or on a stability ball.

        Hold a barbell or a pair of dumbbells with an overhand grip, palms facing down.

        The weight should be heavy enough to challenge you, but not so heavy that you cannot complete the full range of motion with proper form.

        Bring the weights to your chest and fully extend your arms. This is the starting position.

        Inhale and slowly lower the weights to your chest, keeping your elbows close to your body.

        Exhale and push the weights back up to the starting position.

        Repeat for the desired number of reps.

          It’s important to maintain proper form during the exercise to avoid injury for soccer player upper body workout. 

          Make sure to keep your head and back pressed against the bench and your feet flat on the ground to keep your body stable. 

          Also, avoid arching your back or swinging the weights, as this can put unnecessary strain on your lower back. 

          If you’re new to strength training or have any underlying medical conditions, it’s a good idea to consult with a doctor or a fitness professional before starting any new exercise program.

          Med-Ball Chest Throws 

          Med ball chest throws are a great exercise for improving explosive power and upper body strength. To perform this exercise:

          Here are a few tips to help you get the most out of this exercise:

          Stand facing a wall or partner, holding a medicine ball at chest level.

          Explosively throw the ball at the wall or to your partner, using your chest muscles to push the ball forward.

          Catch the ball as it bounces back, then repeats the movement for the desired number of repetitions.

            Keep your feet shoulder-width apart and your core engaged to maintain balance and control.

            As you throw the ball, fully extend your arms and push through your chest muscles.

            Focus on maintaining good form and controlling the ball as you throw and catch it.

            If you are throwing the ball against a wall, make sure to stand far enough away from the wall to allow for the ball to bounce back to you.

              Remember to warm up before you start any exercise, and stop if you experience any pain or discomfort. 

              If you are new to exercise or have any medical conditions, it is always a good idea to consult with a healthcare professional or a certified personal trainer.

              Pull-Ups 

              upper body exercises for soccer players

              To perform pull-ups, grip a bar with your palms facing away from your body (also known as an overhand grip). 

              Hang from the bar with your arms straight and your feet off the ground. Engage your back and arm muscles to pull your body up until your chin is above the bar. 

              Lower yourself back down with control until your arms are straight again, and repeat. Here is a visual representation of the movement:

              Pull-ups are a great exercise for building upper body strength, particularly in the back, arms, and shoulders. Here’s how to do them:

              Grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.

              Engage your core and pull your body up towards the bar, keeping your elbows close to your body.

              Once your chin is above the bar slowly lower yourself back down to the starting position.

              Repeat for the desired number of repetitions.

                  Landmine Rows 

                  To perform landmine rows, you will need a barbell and a landmine attachment or a corner of a room to anchor the barbell. 

                  Here is a visual guide to help you:

                  upper body workouts for soccer players

                  Follow these steps:

                  Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.

                  You can also do this exercise seated on a bench or standing with a barbell.

                  Keep your elbows close to your sides and your upper arms stationary throughout the exercise.

                  Bend your elbows and curl the dumbbells towards your shoulders, keeping your wrists straight.

                  Hold the contraction for a moment, then slowly lower the dumbbells back to the starting position.

                  Repeat at a desired number of repetitions usually between 8-12.

                    I hope this helps! Let me know if you have any other questions.

                    Bicep Curls

                    Bicep curls are a common exercise that can be done with dumbbells, a barbell, or even just a resistance band. 

                    This is helpful as an upper body gym workout for soccer players.

                    Here are some tips and instructions for doing bicep curls:

                      It is important to keep good form while doing bicep curls to avoid injury and get the most benefit from the exercise. 

                      Make sure to keep your back straight and avoid swinging the dumbbells or using momentum to lift the weight. 

                      It’s also a good idea to start with a lightweight and gradually increase the resistance as you become stronger.

                      FAQs On Upper Body Workout For Soccer Players

                      What Upper Body Workouts Should Soccer Players Do?

                      Like the leg days, a session or day in the gym working on the upper body will be vital for matching the physicality of a football match and enhancing performance. 

                      You may find it daunting to choose the appropriate workouts for your upper body with numerous workouts available. 

                      Do Soccer Players Train Upper Body? 

                      Upper body training is one of the best workouts to enhance your physicality and help you enhance your gaming performance. 

                      Unfortunately, most football professionals neglect these workouts as they concentrate on the lower body or legs to increase speed and agility.

                      However, no professional will miss an upper training day after understanding the benefits of choosing the upper body workout for soccer players. 

                      How Often Should Soccer Players Train Upper Body?

                      Being an intense sport, soccer requires appropriate and consistent training to remain at the top levels. 

                      However, the frequency of training depends on various factors, such as the frequency of the game, time of the seasons, environment, etc. 

                      Experts advise training the upper body for between 5 to 10 hours weekly. Ensure that you have a proper recovery duration before your next match or fixture after training. 

                      Why Do Soccer Players Train Upper Body? 

                      Experts reveal that upper body training is very important for all football professionals. 

                      Incorporating upper body workouts in your training days offers the best return on your performance and football career.

                      Below are the top reasons why soccer players train the upper body: 

                      ● It helps win more physical duels, especially aerial battles 

                      ● Enhances efficient coordination and balance 

                      ● Reduces risk of upper-body injuries 

                      ● Improved posture 

                      ● More efficient movement patterns 

                      ● Better force transfer while heading, sprinting, kicking, etc 

                      ● Enhances confidence while gaming 

                      ● It’s a good indication of a better work ethic and professionalism 

                      Should Soccer Players Do Upper Body Workouts? 

                      With soccer being a physical and intense game, an upper body workout will be vital to ensure you meet the sport’s demands. 

                      Choosing the upper body workout for soccer players will enhance your preparedness and overall body condition, allowing for the best gaming performance. 

                      Upper Body Workout For Football Player At Home 

                      Most players believe hitting the gym or training complex will be the appropriate way to find the right upper body workout for soccer players. 

                      Did you know you can achieve perfect upper body fitness and conditioning without equipment? 

                      Let’s look at the best workouts for your upper body training at home: 

                      ● Push-ups 

                      ● Sideleye up 

                      ● Chest presses 

                      ● Bench presses 

                      Conclusion 

                      Upper body workout for soccer players are important because soccer is an intense and demanding sport that requires all-body strength and endurance.

                      The best upper body workout for soccer players helps you focus on exercises that mimic the sport’s motion. 

                      Building the upper body will be vital in improving your performance as it helps you achieve the appropriate muscle-building and conditioning.

                      Also, allows you to compete at higher levels. 

                      Exercises like lunges, pressers, and press-ups help build your stamina, core workout for soccer players, and power to enhance your performance and reduce the risk of injuries.