Upper Body Workouts for Soccer Players

Upper body workouts for soccer players help to improve your physical abilities. As a soccer player, having a solid back, shoulders, and arms are essential for your performance. Your upper body strength determines how well you are able to wrestle the ball away from your opponents or defend the ball. 

By spending the time and effort to build muscle in your chest, arms, and back, you will become a better athlete. Learn about the benefits of soccer workouts and get step by step instructions on how to do them. Here are the best upper body workouts for soccer players to build strength and endurance.

How Do Upper Body Workouts for Soccer Players Benefit Your Game?

What muscles should you strengthen for soccer? Build your biceps, tricep, and shoulders to have optimal strength for playing soccer. [1] A strong upper body is also important for helping you to keep your posture [2] as you collect or shield the ball. Heading also requires you to have strong neck muscles. 

Here are the top benefits of upper body workouts for soccer players:

• Increased acceleration and speed to beat opponents or to go after a loose ball
• Improved agility (stop, start, turn, and decelerate faster)
• Resist challenges and tackles, win one-on-one battles
• Higher velocity on passes, shots, and throw-ins
• Reduced risk of injury [3]
• Increased short term stamina
• Faster recovery

Upper body workouts for soccer players not only build muscle, they also reduce body fat. [4] This can help to improve your performance while running, kicking, and jumping. Toning your whole body with upper body workouts for soccer players will transform your game. 

No matter which position you play, as a soccer player you need muscle strength and endurance to succeed. [5] In other words, to be fast, you also need to be strong. By understanding which upper body muscles to focus on and how to do it effectively, you can build a perfect physique.

Best Upper Body Workouts for Soccer Players Step by Step Instructions

Ready to get started with the best upper body gym workout for soccer players? Start with the basics when it comes to sets and reps. Do the exercises with weights that are most appropriate for your fitness level. 

Here are the 9 best upper body workouts for soccer players to try:

1. Chest Presses

What it does: Chest Presses target the muscles in the chest, shoulders, and triceps. [6] It helps develop upper body strength, power, and stability. These are critical in soccer activities for shielding the ball, shooting, and winning aerial duels.

Here’s how to do it:

1. Lie down on a flat bench or the ground with your back pressed against the surface. Hold a dumbbell in each hand at shoulder level. Keep your palms facing forward. This is the starting position.
2. Push the dumbbells upward and away from your body. Keep your elbows slightly bent. Exhale during this phase.
3. Continue to push the dumbbells up until your arms are fully extended. Make sure to avoid locking your elbows. Hold the position briefly, focusing on squeezing your chest muscles.
4. Slowly lower the dumbbells back to the starting position. Inhaling as you do so. Maintain control throughout the movement.

How many reps: 3 X 10-12 reps

2. Bench Press

What it does: The Bench Press targets the muscles in the chest, shoulders, and triceps. [7] It helps develop upper body muscular endurance, power, and stability. These are important in soccer activities, such as executing powerful shots, holding off opponents, and winning one-on-one battles.

Here’s how to do it:

1. Lie down on a flat bench. Keep your feet firmly on the ground. Position yourself so that your eyes are aligned with the barbell. Place your hands slightly wider than shoulder-width apart on the barbell, with an overhand grip. Your wrists should be straight.
2. Lift the barbell off the rack, keeping your arms fully extended. The bar should be directly above your chest with your elbows locked. This is the starting position.
3. Inhale deeply and lower the bar slowly to your chest. Maintain control and keep your elbows at a 45-degree angle to your body. Lower the bar until it touches your chest lightly or reaches a position just above your chest.
4. Pause briefly at the bottom of the movement. Exhale forcefully and push the bar back up to the starting position by extending your arms. Keep your body stable and maintain a controlled motion.

How many reps: 3 X 10-12 reps

3. Spiderman Pushup

What it does: The Spiderman Pushup targets the muscles in the chest, shoulders, triceps, core muscles, and hip flexors. It helps develop upper body strength, stability, and flexibility while also enhancing coordination and agility. These are critical for dribbling, change of direction, and defensive movements.

Here’s how to do it:

1. Start in a high plank position with your hands slightly wider than shoulder-width apart. Keep your toes on the ground. Your body should form a straight line from your head to your heels.
2. As you lower your body down for a pushup, simultaneously lift your right foot off the ground. Bring your right knee towards your right elbow. Aim to touch the elbow with your knee. Keep your core engaged and maintain a stable upper body.
3. Push through your hands and extend your arms. Push your body back up into the high plank position. At the same time, return your right foot to the starting position.
4. Repeat the same movement on the other side. Lift your left foot off the ground. Bring your left knee towards your left elbow as you lower your body down for the next pushup.

How many reps: 3 X 10-12 reps

4. Pushup Pike on Stability Ball

What it does: The Pushup Pike on Stability Ball targets the shoulders, chest, triceps, core muscles, and hip flexors. It helps develop upper body strength, stability, and shoulder mobility. These are useful for maintaining balance, explosive movements, and overall body control.

Here’s how to do it:

1. Start by placing a stability ball on the floor. Place yourself in a pushup position with your hands on the ground and your shins resting on top of the ball. Your body should be in a straight line from head to heels. Form an incline plank.
2. Engage your core. Maintain a stable upper body as you bend your elbows and lower your chest towards the ground. Perform a pushup. Keep your elbows at a 45-degree angle to your body.
3. Once you have completed the pushup, shift your weight onto your toes. Roll the stability ball towards your hands by lifting your hips upward. This movement resembles a pike position, with your body forming an inverted “V” shape.
4. Pause briefly at the top of the pike position. Engage your core and maintain stability.
5. Slowly lower your hips and roll the stability ball back to the starting position, returning to the incline plank position.

How many reps: 3 X 10-12 reps

5. Isometric Shoulder Complex

What it does: The Isometric Shoulder Complex targets the shoulder complex, including the deltoids, rotator cuffs, and upper back muscles. [8] This soccer player upper body workout helps develop upper body strength, and shoulder stability. These are critical for soccer activities, such as throwing, heading, and maintaining balance while shielding the ball.

Here’s how to do it:

1. Stand upright with your feet shoulder-width apart and your knees slightly bent. Hold a resistance band or towel in both hands. Keep your palms facing down. Your arms should extend in front of you at shoulder height. Your hands should be shoulder-width apart. The band/towel should have some tension.
2. Engage your core. Maintain an upright posture throughout the exercise.
3. Without moving your arms, press your hands outward against the resistance band/towel. Create tension and engage your shoulder muscles. Hold this position for 15-30 seconds.
4. After the isometric hold, move your hands closer together. Maintain tension on the band/towel. Hold this position for the same amount of time.
5. Next, move your hands farther apart. Maintain tension and hold for the designated time.
6. Finally, bring your hands back to the starting position. Hold for the specified duration.

How many reps: 3 X 10-12 reps

6. Barbell Inverted Row

What it does: The Barbell Inverted Row targets the biceps and upper back, including the rhomboids, lats, and rear deltoids. [9] It helps develop upper body strength,  posture, and pulling power. These are critical for soccer activities, such as winning aerial duels, holding off opponents, and executing powerful shots.

Here’s how to do it:

1. Set up a barbell on a squat rack or Smith machine at about waist height. Ensure that it is securely in place.
2. Stand facing the barbell. Position yourself underneath it with your feet shoulder-width apart. Reach up and grip the barbell with an overhand grip. Make sure it’s slightly wider than shoulder-width apart.
3. Walk your feet forward until your body is angled backward. Keep your arms fully extended with your heels touching the ground. Your body should be straight and aligned from head to heels.
4. Engage your core. Squeeze your shoulder blades together as you pull your chest up towards the barbell. Keep your elbows close to your sides. Maintain a controlled and smooth movement.
5. Pause briefly at the top of the movement, squeezing your back muscles.
6. Slowly lower your body back down to the starting position. Maintain control and tension in your back muscles.

How many reps: 3 X 10-12 reps

7. Kettlebell Row

What it does: The Kettlebell Row targets the biceps and upper back, including the rhomboids, lats, and rear deltoids. [10] It helps develop upper body strength,  posture, and pulling power. These are critical for soccer activities, such as shielding the ball, winning aerial duels, and maintaining balance while changing direction.

Here’s how to do it:

1. Start by placing a kettlebell on the ground in front of you. Stand with your feet hip-width apart and slightly bend your knees.
2. Bend at the hips, maintaining a flat back. Reach down to grab the kettlebell handle with one hand. Ensure a firm grip with your palm facing your body.
3. Extend your opposite arm forward for balance. Your torso should be parallel to the ground. Your back should remain straight throughout the exercise.
4. Initiate the movement by retracting your shoulder blade. Pull the kettlebell towards your hip. Keep your elbow close to your body and focus on squeezing your back muscles.
5. Pause briefly at the top of the movement. Feel the contraction in your upper back.
6. Slowly lower the kettlebell back to the starting position. Maintain control and tension in your back muscles.

How many reps: 3 X 10-12 reps

8. Plank Row

What it does: The Plank Row targets the core, back, shoulders, and arms. It helps develop overall upper body and core strength, stability, and posture. These are critical for soccer activities, such as shielding the ball, maintaining balance, and executing powerful movements.

Here’s how to do it:

1. Start in a high plank position with your hands directly under your shoulders. Keep your toes on the ground. Your body should form a straight line from your head to your heels.
2. Place a pair of dumbbells or kettlebells on the ground in front of you, shoulder-width apart. Engage your core. Maintain a stable posture throughout the exercise.
3. Shift your weight onto one hand and reach down with the other hand to grab one of the dumbbells/kettlebells. Keep your feet wide apart for stability.
4. With control and without rotating your hips, pull the dumbbell/kettlebell upwards towards your chest. Retract your shoulder blade. Keep your elbow close to your body. Focus on squeezing your back muscles.
5. Lower the weight back down to the ground in a controlled manner.
6. Repeat the movement on the opposite side. Shift your weight onto the other hand and row with the other arm.

How many reps: 3 X 10-12 reps

9. Equalizer Dips

What it does: Equalizer Dips target the core, triceps, chest, and shoulders. It helps develop overall upper body, stability, and pushing power. These are critical for soccer activities, such as shielding the ball, winning aerial duels, and executing powerful movements.

Here’s how to do it:

1. Set up a pair of equalizer bars or parallel bars at about shoulder-width apart. Ensure that they are stable and secure.
2. Stand between the bars and grip each bar firmly with an overhand grip. Your palms should be facing inward. Your arms should be fully extended.
3. Lift your feet off the ground and extend your legs forward. Your body should be in a straight line from head to heels. Support your weight with your hands.
4. Lower your body by bending your elbows. Allow your torso to move forward slightly. Keep your elbows close to your body as you descend.
5. Continue lowering your body until your shoulders are at or below your elbows. Feel a stretch in your chest and shoulders.
6. Push through your hands. Extend your arms to raise your body back up to the starting position. Fully extend your elbows.

How many reps: 3 X 10-12 reps

Soccer Player Upper Body Workout FAQ

How Many Reps And Sets Should Soccer Players Do? 

This is one of the most common questions asked about upper body workouts for soccer players. When you are training, you have to consider several factors. It may depend on your training goals, fitness level. It can change depending on where you are in the soccer season, and even which position you play.

Start with 2-4 sets of each exercise. The most important things you should do are to increase your reps and load yourself with volume. Focus on maintaining your technique as you do an upper body workout for soccer players. Make sure to stretch before and after a workout to ensure that your flexibility is maintained as you build your strength. 

How Many Times A Week Should Soccer Players Do Strength Training? 

Two sessions a week of 30-40 minutes of strength training are typical for in-season players. You should also check with your coach. Your coach can provide you with an upper body gym workout for soccer players. Ask for tips based on your current position or the team strategy. 

Working Out to Become a Better Soccer Player? Try Satia 

Does building muscle help in soccer? Absolutely, yes! A well-rounded upper body gym workout for soccer players will help you to become the best player you can be. Playing at the top level takes a lot of hard work and training. Anyone who loves the game understands how much work goes into becoming unstoppable on the field!

Ready to boost your performance? Pair your upper body workout for soccer players with proper nutrition. Go further, faster. Satia’s complete, plant-based nutrition has all the ingredients needed for stronger muscles. Start your no-risk Satia trial now.

References:

1. https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-015-0006-z
2. https://www.sciencedirect.com/science/article/pii/S2095254617301552
3. https://www.imrpress.com/journal/JOMH/18/10/10.31083/j.jomh1810200/htm
4. https://www.mdpi.com/2079-7737/12/3/355
5. https://www.mdpi.com/2075-4663/8/4/42
6. https://pubmed.ncbi.nlm.nih.gov/21225489/
7. https://journals.lww.com/nsca-jscr/fulltext/2022/10000/understanding_bench_press_biomechanics_the.3.aspx
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3434896/
9. https://journals.lww.com/nsca-scj/fulltext/2014/08000/the_inverted_row.13.aspx
10. https://journals.lww.com/acsm-healthfitness/fulltext/2017/03000/the_barbell_row_exercise.9.aspx