VEDANT GHATWAL

X-BBA-2033

UPPER BODY CONDITIONING WORKOUT

1. Chest Presses

Lie flat on your back on a weight bench with a dumbbell in each hand. It’s important not to put your
muscles under unnecessary stress, so start with a weight that feels comfortable, and gradually increase
the resistance. Lift your legs so your knees are at a 90-degree angle, slowly raise both weights above
your chest until your arms lock straight – exhaling as you do. You should slowly turn the palms of your
hands inwards as you stretch your arms out, so each palm faces the other when your elbows finally
straighten. Slowly return to your original position, turning your palms outwards as you do. Repeat this
exercise 15 times to complete a full set.

2. Push-Ups With An Exercise Ball

Using a large medicine ball or stability ball, assume a push-up position so you’re suspended above the
ground with your feet resting on the ball. Slowly bend your elbows, exhale and lower yourself to the
ground – so your chest comes to rest about once inch above the ground. Inhale as you slowly rise to
your starting position. Repeat this exercise 15 times for a full set.

3. Bicep Curls

Although incredibly simple, bicep curls are a convenient and relatively easy way to give your biceps,
pectoral muscles and shoulders an effective workout. And the beauty of this exercise is that it can be
carried out almost anywhere. Stand with your feet shoulder-width apart, holding a kettle-bell in each
hand with your palms facing forward. Squeeze your bicep and chest as you slowly raise one arm at the
elbow. Stop when the kettle-bell reaches your shoulder, but make sure you exhale throughout the lift.
You should then slowly lower the weight to its original position – inhaling as you do. Repeat with the
other arm and complete 15 repetitions for a great upper-body workout.

4. Plank Row

Take a small dumbbell in each hand and assume the push-up position. With your arms fully extended,
place your entire weight on the floor, using the dumbbells to support you. Very gently lift one weight off
the ground and point your elbow to the ceiling. You’ll be supporting your weight with one arm, so make
sure you use a single, smooth motion before bringing your arm back down as quickly as possible. Repeat
this exercise with your other arm, and perform 15 repetitions for a great workout for your upper arms,
shoulders and back.

5. Backpack Push-Ups
There will come a time when the upper-body strength you acquire will mean that standard push-ups no
longer prove effective. In order to continue strengthening and conditioning your upper-body muscles,
wear a backpack containing books and various blunt objects during your push-ups. Increase the weight
of contents in your backpack as you continue to become stronger. You can also mix things up a little by
altering your position slightly with a universal training bar.

6. Equaliser Dips

Use some equaliser bars or parallel handrails to support your weight, and then extend both legs out in
front of you. Starting with your arms completely straight, gently lower yourself until your elbow is at a
90-degree angle, inhaling as you do. Then slowly push yourself back up to your starting position,
exhaling as you go. This exercise uses your own body weight for resistance, and it gives the shoulders,
biceps and triceps an exceptional workout.

Upper-body strength is essential to almost all the physical aspects of your game. By taking the time and
effort to strengthen your arms, chest and back muscles, you can become a better all-round footballer.