Soccer players often focus on legs, speed, and endurance, but upper body strength is just as important. A strong upper body helps with balance, shielding the ball, aerial duels, and powerful throws. One of the best exercises to build shoulder strength is the shoulder press.
This exercise targets the deltoids, triceps, and upper chest, helping soccer players improve their stability, power, and injury resistance. Let’s break down why soccer players should do the shoulder press, how to do it correctly, and the best variations for performance.
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Why Soccer Players Should Do the Shoulder Press
Many people associate soccer with running, dribbling, and kicking, but a strong upper body makes a huge difference. The shoulder press builds essential strength for various aspects of the game.
1. Improves Strength for Aerial Duels
Winning headers isn’t just about jumping high. Upper body strength helps players hold their ground, absorb contact, and direct the ball effectively. The shoulder press strengthens the muscles used to push back against defenders when battling for an aerial ball.
2. Enhances Shielding and Holding Off Opponents
Protecting the ball is a key skill in soccer. A strong upper body helps players maintain control under pressure. The shoulder press develops the muscles that help resist challenges and hold off defenders.
3. Increases Power for Throw-Ins
A powerful throw-in can create scoring opportunities. The shoulder press strengthens the deltoids, triceps, and core, leading to longer, more effective throw-ins.
4. Prevents Shoulder Injuries
Soccer involves collisions, falls, and sudden arm movements. Weak shoulders are more prone to dislocations, strains, and rotator cuff injuries. The shoulder press stabilizes the shoulder joint, reducing the risk of injury.
5. Builds Overall Athleticism
Strength training isn't just for weightlifters. It improves power, endurance, and injury resistance, making soccer players more durable and explosive.
How to Perform the Shoulder Press Correctly
To get the most out of the shoulder press, players need proper technique. This prevents injuries and ensures maximum strength gains.
Step-by-Step Guide
- Start Position: Stand with feet shoulder-width apart. Hold a pair of dumbbells or a barbell at shoulder height, palms facing forward.
- Engage Your Core: Keep your back straight and chest up. Tighten your abs and glutes for stability.
- Press Up: Push the weights overhead until arms are fully extended. Avoid arching your back.
- Control the Movement: Lower the weights slowly back to shoulder height.
- Repeat: Perform 3-4 sets of 8-12 reps, depending on your training goals.
Common Mistakes to Avoid
- Arching the Lower Back: This can cause injuries. Keep your core tight to stay stable.
- Using Too Much Weight: Form matters more than heavy lifting. Start light and increase gradually.
- Rushing the Movement: Lower the weight slowly to build muscle control.
- Holding the Bar Too Wide or Too Narrow: Keep hands slightly wider than shoulder-width for better control.
Best Shoulder Press Variations for Soccer Players
Mixing up the shoulder press keeps training fresh and effective. Here are five variations to challenge different muscle groups.
1. Dumbbell Shoulder Press
This version engages stabilizer muscles more than the barbell press.
- Use dumbbells instead of a barbell.
- Keep wrists in line with shoulders.
- Press up while maintaining even control on both sides.
Best for: Improving balance, coordination, and mobility.
2. Seated Shoulder Press
Sitting removes the need for leg and core support, focusing purely on the shoulders.
- Sit on a bench with back support.
- Keep feet flat on the ground.
- Perform the press with strict form.
Best for: Isolating shoulder muscles.
3. Arnold Press
This variation, made famous by Arnold Schwarzenegger, targets the front, side, and rear delts.
- Start with palms facing your chest.
- Rotate hands outward as you press up.
- Reverse the motion on the way down.
Best for: Full-shoulder development.
4. Single-Arm Shoulder Press
Using one arm at a time improves core strength and balance.
- Hold one dumbbell while keeping the other hand on your hip or side.
- Press overhead with one arm, then switch.
Best for: Core engagement and unilateral strength.
5. Landmine Press
This variation is shoulder-friendly and great for functional strength.
- Place one end of a barbell in a landmine attachment or against a corner.
- Press the barbell up at a slight angle.
- Control the movement while keeping core engaged.
Best for: Shoulder stability and injury prevention.
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How to Incorporate Shoulder Press into Soccer Training
Soccer players don’t need to train like bodybuilders, but adding the shoulder press 2-3 times a week can improve overall performance.
1. Off-Season Strength Training
During the off-season, players should focus on building strength. Shoulder press should be included twice a week as part of a full-body routine.
Example Off-Season Workout:
- Squats – 3 sets of 10 reps
- Deadlifts – 3 sets of 8 reps
- Shoulder Press – 3 sets of 10 reps
- Pull-Ups – 3 sets of 8 reps
- Core Work – 3 sets of 30 seconds
2. In-Season Maintenance
During the season, the goal is to maintain strength without fatigue. Players can do lighter weights and fewer sets to stay fresh for matches.
Example In-Season Workout:
- Shoulder Press – 2 sets of 8 reps (moderate weight)
- Bodyweight Exercises (Push-ups, Planks, Core Work)
- Mobility Work for Recovery
3. Recovery and Injury Prevention
Strength training should always include stretching and mobility work to prevent injuries. Shoulder stretches and rotator cuff exercises help keep the shoulders healthy and strong.
Best Shoulder Mobility Drills:
- Arm Circles – 30 seconds forward, 30 seconds backward
- Shoulder Dislocations with a Resistance Band – 2 sets of 10 reps
- Wall Slides – 2 sets of 12 reps
Final Thoughts
The shoulder press is an essential exercise for soccer players. It builds upper body strength, improves balance, and helps with aerial duels and throw-ins.
By adding variations and maintaining good form, players can strengthen their shoulders without the risk of injury. Whether it's off-season strength training or in-season maintenance, the shoulder press is a game-changer for soccer fitness.
Start pressing today and feel the difference on the field!
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