In soccer, strength is crucial, but it’s not just about having big muscles. It’s about functional strength that helps you battle for the ball, accelerate quickly, and maintain stability. One exercise that can elevate your upper body strength is the incline bench press. This movement focuses on your upper chest, shoulders, and triceps, all of which are essential for powerful passes, shots, and even holding off opponents.
If you’re looking to increase your physical performance on the pitch, the incline bench press should be a part of your routine. Let’s dive into the benefits of this exercise and how it can help you become a more dynamic soccer player.
What Is the Incline Bench Press?
The incline bench press is a variation of the traditional flat bench press. While the flat bench press primarily targets the chest, the incline version shifts more focus to the upper chest and shoulders.
In the incline version, the bench is set at an angle, typically between 30 and 45 degrees. This angle forces your upper body to engage the muscles in a slightly different way, placing greater emphasis on your clavicular head (upper chest) and anterior deltoids (front shoulders).
Benefits of the Incline Bench Press for Soccer Players
Soccer players may not typically focus on upper body strength as much as their lower body, but it’s crucial for various reasons. The incline bench press is highly beneficial because:
1. Increases Upper Body Strength
Upper body strength plays a role in everything from winning headers to holding off tackles. With regular incline bench press training, you can develop stronger pectorals, shoulders, and triceps, all of which contribute to a more powerful shot and pass. This strength also comes in handy when you’re shielding the ball or battling for position.
2. Improves Push Power
The incline bench press mimics pushing movements, much like when you’re sprinting or extending your arms during a challenge. By building strength in these pressing motions, you’ll improve your overall push power—whether you’re pushing off a defender or powering through a tough tackle.
3. Enhances Balance and Posture
Soccer demands a lot of running, changing direction, and quick adjustments. A strong upper body helps keep your posture in check while on the move. The incline bench press works your chest, shoulders, and triceps, helping you maintain better body control, balance, and stability. This is essential for quick turns and sudden stops during a game.
4. Promotes Injury Prevention
The shoulder joint is particularly vulnerable in soccer due to the frequent arm swings, tackles, and headers. Strengthening the muscles around the shoulders and chest with the incline bench press can help prevent injuries. By stabilizing the muscles that surround your shoulders, this exercise supports shoulder health and reduces the risk of strains and tears.
How to Perform the Incline Bench Press with Proper Form
The incline bench press is a straightforward yet effective exercise when done correctly. Here’s a step-by-step guide to performing the movement safely:
-
Set the Bench Angle: Set your bench at an incline between 30 to 45 degrees. A higher angle will shift more focus to the shoulders, while a lower angle will keep more emphasis on the upper chest.
-
Grip the Bar: Lie back on the bench and grip the bar slightly wider than shoulder-width apart. Ensure your wrists are straight and aligned with your elbows throughout the movement.
-
Set Your Feet: Keep your feet flat on the floor. This gives you a stable base to push from. Make sure your back is firmly pressed into the bench, and your shoulders are pulled back.
-
Lower the Bar Slowly: With control, lower the barbell to your upper chest. Keep your elbows at about a 45-degree angle from your body. Don’t let the bar bounce off your chest—this should be a controlled, steady descent.
-
Push Up Powerfully: Once the bar reaches your chest, push it upward with force. Keep your movements controlled, avoiding any jerky motions. At the top of the movement, extend your arms fully but don’t lock your elbows.
-
Breathing: Inhale as you lower the bar, and exhale forcefully as you push it back up.
Common Mistakes to Avoid
Though the incline bench press is a relatively simple exercise, there are still a few common mistakes that can lead to injury or inefficiency. Here are some tips to avoid them:
-
Arching Your Back: A slight arch is natural, but excessively arching your back can strain your lower spine. Keep your back flat against the bench, and avoid excessive movements that could cause tension in your lower back.
-
Incorrect Grip: Your grip should be firm and slightly wider than shoulder-width. A grip that is too narrow or too wide can place unnecessary stress on your shoulders and wrists. Focus on a neutral, secure grip to maximize your strength output.
-
Dropping the Bar Too Quickly: Never rush the descent of the bar. Always lower it slowly and with control. A quick drop can cause injury or miss out on the full benefits of the exercise.
-
Not Engaging the Core: Your core stabilizes the body during this exercise. Make sure to engage your core, even though it’s an upper-body movement. This will ensure proper posture and prevent any unwanted sway during the lift.
Incorporating the Incline Bench Press Into Your Routine
The incline bench press should complement your overall strength training routine. Aim for two to three sessions per week, depending on your goals and training schedule. You don’t need to go overboard with volume; two to three sets of 8–12 reps is usually enough to build strength and power.
When pairing it with other exercises, consider adding these to your upper-body workout:
-
Push-ups to complement the pressing motion
-
Dumbbell chest presses for variety and muscle engagement
-
Shoulder presses to target the deltoids
-
Planks to stabilize the core
For a balanced workout, don’t forget to add lower-body movements like squats, lunges, or deadlifts. Soccer players need a full-body approach to develop functional strength.
Recovery and Mobility
After a solid incline bench press session, your muscles will need recovery time. Allow your chest, shoulders, and triceps to recover by giving them at least 48 hours before targeting them again.
Incorporate mobility drills like shoulder rotations and chest stretches to maintain joint health. Foam rolling or using a massage gun can help reduce muscle soreness and enhance recovery.
Final Thoughts: A Game-Changing Upper Body Exercise
Upper-body strength is just as essential for soccer players as lower-body strength. The incline bench press is an excellent exercise to develop that strength, with direct benefits for power, posture, and injury prevention. It’s not only about building muscles; it’s about strengthening the functional movements that allow you to perform at your best.
Add this exercise into your routine, and with time, you'll notice improvements in your overall athleticism. Whether it’s making a strong pass, fighting for the ball, or charging down the pitch, the incline bench press will make you a more powerful, stable, and effective player on the field.
SC Toronto 2000 / 2001 Boys – PISL 2017-2018
Keep the conversation going! Follow Soccer Wizdom on Twitter, Instagram, TikTok and Youtube for more soccer insights and updates.