How to Train Your Upper Body as a Soccer Player | Full Follow Along 4K

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0:00 – Intro & why this session matters for footballers
0:27 – Warm-up: bike, arm swings, shoulder circles, mid-back twists, Phelps flaps
0:46 – Activation: push-ups, planks, core stability for pelvis alignment
1:17 – Swimmers, dynamic back rows, explosive push-up activations
2:20 – Main Lift 1: Bench press (warm-up & 5x5 working sets)
2:59 – Plyo push-ups for upper body explosiveness
3:42 – Main Lift 2: Barbell shoulder press (strength + breathing cues)
4:13 – Machine rows: high-rep posture & scapula squeeze
4:57 – Complex 3: dips (max reps), straight-arm lat pull-downs, barbell curls
7:11 – Finisher: rear delts (20–30 reps, 3–4 sets)
7:29 – Stretch block: pecs, triceps, lats, rotator cuff mobility
9:11 – Outro: why stretching & confidence matter for performance

This is a full follow-along upper body workout built for footballers.

We start with a warm-up (bike, arm swings, shoulder circles, mid-back twists) and activation (push-ups, planks, swimmers, explosive push-ups) to prep the chest, shoulders, and core.

The main lifts include:

Bench press (strength + explosiveness)

Plyo push-ups (power transfer to football)

Barbell shoulder press (upper body power)

Rows (posture & stability)

Complex work: dips, lat pull-downs, curls

Finisher: rear delts for balance & shoulder health

We finish with key stretches—pecs, triceps, lats, rotator cuff—to recover properly and stay fluid on the pitch.

This workout not only builds strength but also confidence, posture, and explosiveness—so you feel strong, look strong, and perform better in matches.

You can read this article as you watch the video:
https://ricfittraining.com/blog/7-upp...