upper body lifts

Upper Body Lifts

Soccer players often underestimate the importance of having a strong upper body as the game is played with your legs and feet. Even though a strong chest doesn’t necessarily contribute to kicking power, it will help you win possession when battling for balls in the air and fending off pesky defenders in the trenches. Not to mention, a balanced body is very important for athletes.

Many athletes understand basic upper-body lifts like bench pressing, dips and preacher curls (check the linked videos if you’re not), but we’ve assembled a few unique upper body workouts you should mix into your regular training routine.

Walking Push-Up

Walking push-ups work your chest, triceps, shoulders and core all in one workout. This is a great at-home exercise as it doesn’t require any weights. Challenge yourself and try to walk a few feet farther each time you perform walking push-ups.

Wide-Grip Lat Pull-down

Sitting at the pull-down machine, use a long bar and grip at the end handle positions. Slightly lean back in the seat and pull the bar down toward your chin and upper chest. It’s important to keep a slight curve in your back with your chest out to isolate the lat muscles during the workout.

Bent-Over Row

This is a great exercise to work your upper back muscles. It’s extremely important to maintain proper form during this exercise as it is an advanced lift – the video linked above provides how to achieve the best form throughout the lift in great detail.

Semper Soccer is dedicated to helping you improve your game on the pitch. Use these workouts during your individual training routines to boost upper-body strength, and make sure to check back for more workouts from Semper Soccer.