5 Heavy Upper Body Exercises that Professional Volleyball Players Do

Strength is one of the essential things a volleyball player needs. A volleyball player needs to be as fast as Usain Bolt, jump as high as the best high jumpers, have a computer in his head like a chess grandmaster. And he also needs a lot of strength.

[@corde2450]

1. Pull up
2. Shoulder press
3. Bench Press
4.Seated rows
5.Pullovers

[@VolleyCountrycom]

👍😉

[@mekanicz2ndchannel612]

Thank you !

[@VolleyCountrycom]

👍

[@yellowleaf28]

Thanks, Will add the dumbbells behind head move

[@VolleyCountrycom]

👍

[@SurfandSand808]

Don't forget folks - Jiri was a big player. I think he was listed at 6'8" (204cm) and around 220lb or 100kg. When he says you should be lifting 60-80kg for a lift, you'll want to scale that to your own body.

[@VolleyCountrycom]

You are right👍

[@clagatao3763]

Hi coach do you have a video including goal weights+reps to aim towards for lower body workouts as well? I found that information in this video extremely helpful. Good to have something clear to work towards. Thank you!!🙏

[@VolleyCountrycom]

I am planning to make such video soon😉

[@lev4938]

Hi ✌🏽✌🏽 nice video 😉
I have a question: what sport shoes do you recommend for volley ball as wing /hitter spiker?

[@VolleyCountrycom]

I recommend volleyball shoes😉 Personally I use Mizuno Wave Momentum 2. You can find my review on my channel👍

[@aminenacer8718]

hi coach you are the best

[@VolleyCountrycom]

👍

[@Timvesterlund]

Hi coach I've been spiking quite abit recently but my right knee cap in the middle and my left knee has slight pain this has stopped me from doing pylometrics and etc.

[@VolleyCountrycom]

Visit specialist first, then think about preventative exercises for knees👍

[@vijaybg3719]

Sir , is necessary to fold legs back while jumping ,, ??? 🙂☘️

[@VolleyCountrycom]

It is not necessary, but you can swing your legs to get better energy for your attacks👍

[@user-hz6wd6fx4i]

Yes, so that you look good for the camera

[@amanpreetsingh6284]

Hi coach I am 17,6'3 and 80 kilograms, I can do around 80% of weight you told, is it good?

[@yahussain..8728]

big fan of volleyball . i want to become best volleyball player. i am 15 years old i play volleyball from 11 years

[@VolleyCountrycom]

👍

[@iamryangosling370]

I was just wondering, isn´t incline bench press better for volleyball, since it targets the upper chest? I mean in volleyball we do most movements over our head.

[@VolleyCountrycom]

Yes, you can do also incline bench👍 but much better is pull over for developing strength for hit😉

[@lablusa]

Hey coach! Why should we stretch before the excersises?

[@VolleyCountrycom]

I mean short dynamic stretch of each part before evercises. You can not just come to gym and lift weights😀

[@MrRaju-kc9pu]

Hi sir I am bignner and when I jump for spike my lower left side of beli tissue pain can you plz help me how to recover and I hope you understand my English is not good plz reply. Thanku 🙏

[@VolleyCountrycom]

You need to strenghten your core, than there will be no pain for you. Search my channel to find these core exercises😉

[@srjt9000]

How many times a week would you do this in season?

[@VolleyCountrycom]

I recommend 1 heavy and 1 lighter gym in season f you play match every week👍

[@srjt9000]

@@VolleyCountrycom Awesome Thanks!

[@phatgus8924]

Are lower reps like 5-6 with heavier weight better for strength than 8 reps?

[@VolleyCountrycom]

It depends on your training and games plan👍😀

[@lofimusicking5262]

Can I do them daily

[@VolleyCountrycom]

Rather not, give your body at least day free 👍

[@jacksonxiong7883]

Open hand vs closed hands spike. Pros and cons.

[@quinnbeck3518]

No pros to closed hand, form your hand around the ball with your fingers spread

[@yellowleaf28]

I’m a female and highly reluctant to build the pec muscles. :) why are they needed again?

[@vladimirjaskovitch5161]

When you're spiking a volleyball, or with any general upward and forceful movement of the arm, your chest will contract. You don't need to train your chest to the point of looking like a bodybuilder, especially if you're trying to avoid getting bigger. Some basic pushups will do a lot of good. Look at virtually all the professional female volleyball players, they don't have huge chests. You can work your pecs a lot and gain a significant amount of strength before you see any distinguishable size difference, by the way. You shouldn't let that factor influence your training.

[@VolleyCountrycom]

I agree with your explanation👍

[@mouldytea3732]

Hi coach is weight lifting 6 days week (training different muscles each day) and volleyball training 1 day week too much

[@VolleyCountrycom]

I think it is a bit too much. I rather propose 4 weight trainings, one day upper body, second lower body and repeat it twice a week. Also add one plyo training.

[@mouldytea3732]

@@VolleyCountrycom thank you so much, when should I incoporste plyometrics? on my leg days or different

[@VolleyCountrycom]

@@mouldytea3732 it would be best to do it in separate training and have at least one day off for your legs after it😉