How to do it: Lie down on the flat bench with the bar resting on the rack above your eyes. Grab the bar with both hands, making sure you have a full grip and straight wrists. Unrack the bar straight up and move the bar over your shoulders. Lower the bar to your chest while keeping your forearms vertical. Press up and lift the bar from your chest straight into the air, locking your elbows at the top of the movement.
What it does: Soccer players often overlook upper body strength, but a strong chest and strong shoulders can be greatly beneficial for players, especially when they need to press through defenders. The bench press helps build the chest muscles, increases pushing strength, and will strengthen your triceps
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