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05-09-2013 | New Season Upper Body Workout

Pre-Season Fitness Training Programme

As the manager of a sports team, it is important to ensure your team are looking after themselves with focused workouts on each area of the body. This week we have put together an upper body workout with the help of a physiotherapist.  


Upper Body Workout

When considering an upper body workout you should aim to be working muscles located in your chest and arms. This can be done at home or at the gym, with or without additional equipment.



Improving your upper body strength will inevitably make you stronger, but with it comes additional benefits too. You should dedicate part of your training to improving the deeper, stabilising muscles such as the rotator cuff, which essentially increases the stability of the shoulder joint and underarm (serritus anterior) and promotes control on the shoulder blade (scapula). This will enhance your sporting performance by improving accuracy, co-ordination and control of the upper limb movements. Strengthening the remaining muscles- particularly around the shoulders- will improve power and endurance during your game. It is important to remember it is not about quantity, but rather the quality and control of the exercise that will produce the best results.

Here are some basic exercises to start working your upper body.


Push up

This exercise should never be disregarded when considering an upper body work out plan. It is effective in strengthening both chest and arm muscles at the same time.

Lie facing downwards, lift yourself onto your toes and push yourself up using your arms until they are straight. Then, slowly lower yourself back down to the ground. The number of repetitions you choose to do should depend on your ability. Beginners should start at two sets of 5 with a couple of minutes rest in between, increasing this by 10 each time you progress.

Progress- Move your hands closer together; use a gym ball under your feet; use a backpack with weights inside to increase the load when pushing.


Bicep Curls

Stand with your feet shoulder width apart and your back against a wall to help isolate the biceps. Hold weights at your sides as if your palms would be facing upwards (if you don’t have weights you can use food tins or bottles full of water/sand etc). Slowly bend both elbows, lifting the weight towards your shoulders, keeping your elbows tucked into your sides throughout, and then slowly lower your arms back to your sides. Remember to control the movement the best you can, especially when descending. Repeat this 20 times, progressing as your strength improves.


Tricep Curls

This exercise aims to strengthen your triceps, which are located on the back of your upper arm, and is ideal for reducing ‘bingo wings’. Stand with your feet shoulder width apart and hold weight above your head in right hand. Slowly bend your right elbow, lowering the weight behind your head. Hold this position for a few seconds and then slowly raise it above your head to the original position. Repeat 20 times and then swap arms. Progress repetitions as needed.


Tricep Dips

Sit on a bench, low seat or even a sofa if you are at home, with your knees facing forwards and your hands placed either side of you. Shuffle forwards so your bottom is no longer on the surface and you are holding yourself in a sitting position using your arms. Slowly lower yourself down to the ground until you are just about to touch the floor, hold this position for 3 seconds and then slowly raise yourself back up. Repeat this 10 times and then resume a sitting position. Repeat this 3 times if you are a beginner and progress with ability.


Bench Fly

This exercise aims to strengthen the muscles of your chest as well as your arms. Lay flat, either on a bench or on the floor. Hold a weight in each hand above your head and slowly lower both arms to the side before raising them above your head. Repeat this 20 times and progress with ability.


Still feeling energetic? Click here to go to our cardiovascular workout. Don’t forget to check back next week for a physiotherapist approved core workout. 

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