Dumbbell Shoulder Press
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Sit on a bench with back support, or stand with feet shoulder-width. Hold dumbbells at shoulder height, elbows at about 75° angle (not flared straight out). Press the dumbbells up and slightly toward each other at the top. Fully lock out at the top — arms straight, biceps near the ears. Lower under control — 2-3 seconds down — back to the starting shoulder position. Keep the core braced — don't arch the lower back to push the weight.
Why It Works
Overhead pressing strength protects the shoulder joint during checks and physical play by strengthening the rotator cuff stabilizers under load. The dumbbell version is preferred over barbell for hockey players because independent arm movement allows natural shoulder tracking — reducing the impingement risk associated with fixed-bar overhead pressing on internally-rotated hockey shoulders.
Hockey Transfer
Unilateral shoulder strength — corrects left/right imbalances from stick use. Pair with face pulls or band pull-aparts. Press shouldn't outweigh pull. 2:1 push-pull rule, always.
Coaching Cues
- "DBs at ear height or KBs in the rack position (handles at shoulder"
- "Forearms vertical"
- "Knuckles up). Press straight overhead"
- "Control the descent."
Common Mistakes
Flaring elbows to 90° — shoulder impingement risk. Bring elbows slightly forward. Arching the lower back aggressively — if this happens the weight is too heavy. Not reaching full lockout — you're leaving overhead mobility and shoulder health on the table. Rushing the eccentric — the lowering phase builds shoulder stability.
Progression / Regression
Standing single-arm dumbbell press — adds massive core anti-lateral flexion demand.
Seated machine shoulder press — guided path reduces stabilization demand for beginners.
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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