Football players need great strength in their upper body to be effective on the field. You need it to perform a strong block, to shed a potential tackler and to tackle an opponent. Football consists of several one-on-one battles per game, and the amount of upper-body strength you have when competing against your opponent can determine whether the play is successful.
The Flat Bench Press
The flat bench press is a widely used upper-body exercise. Football players can use this exercise to build muscle and strength in their chest, triceps and shoulders. The exercise is performed by lying on a bench, taking the bar off the rack and lowering it to just above your chest. Finish the exercise by pressing it toward the ceiling. The National Football League uses this as one of the main exercises at the annual draft combine. College players hoping to enter the NFL are required to bench press a 225-pound bar as many times as they can. This is a test of endurance as well as strength.
Front/Military Press
This is another major upper-body exercise that can be used for football training. The military press mainly works the shoulders but also develops the triceps. Use a barbell and grip a little wider than shoulder-width. Hold the bar in front of your neck and slowly press the bar over your head. Make sure you move your head out of the way when the bar descends. This is a standing exercise.
Rows
This exercise emphasizes bicep, middle back, lat and shoulder development. The Bodybuilding website recommends this exercise for football players. Pick the barbell up off the ground and make sure your torso is leaning forward at about a 50-degree angle. Slowly bring the weight up to your stomach and lower to the starting position to finish the exercise. This exercise can be potentially dangerous for your back muscles, so ask a trainer or coach to show you the correct form if you are unsure.
Considerations
Football players also need great strength in their legs to be successful. The Bodybuilding website recommends squats, front squats and leg curls to help improve strength in your lower body. Also try to incorporate snatches and cleans into your routine. These are exercises that work the entire body and emphasize explosiveness. Make sure you always warm up properly before a workout. Speak with your doctor about beginning a football-specific upper-body routine.
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