Band Chest Pass
How to Do It
Anchor a band behind you, handles at the chest, in a staggered athletic stance. Explosively press both hands forward to full extension as fast as possible (like a two-hand chest pass), then control the return. Reset posture each rep and press with maximal intent. Brace the trunk against the band’s pull.
Why It Works
A ballistic horizontal press against accommodating resistance, training maximal concentric velocity and rate of force development in the pressing chain; the explosive intent develops upper-body power specific to pushing actions.
Hockey Transfer
Mirrors the explosive two-arm push used to shove opponents off the puck and create space along the boards; builds the fast horizontal force production used in contact.
Coaching Cues
- "Punch the hands out fast"
- "athletic base, brace"
- "control the return"
Common Mistakes
Pressing slowly; lunging the body forward instead of the arms; losing posture
Progression / Regression
heavier band or single-arm
lighter band or non-ballistic press
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
← Back to Exercise Library