Overhead 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
Hold a barbell or dumbbells at shoulder height, elbows slightly in front of the bar. Feet shoulder-width. Core braced hard — do NOT arch the lower back. Press the bar straight up — head moves slightly back to clear the bar path. Once the bar passes the forehead, head moves back under and bar travels in a straight line. Lock out fully at the top — biceps near the ears. Lower under control — 2-3 seconds — back to shoulders.
Why It Works
The overhead press builds the shoulder, upper trap, and tricep strength required for physical dominance in the corners and along the boards. For hockey players it also trains the core anti-extension under a vertically-loaded spine — the same bracing pattern needed during contact. Pressing strength overhead directly correlates with the ability to win puck battles when both players are fighting with their arms elevated.
Hockey Transfer
Builds shoulder stability and overhead strength — important for physical play. Heavy overhead press = a healthy shoulder ten years from now. Skip it at your peril.
Coaching Cues
- "Bar at clavicle"
- "Press overhead to lockout"
- "Squeeze glutes to protect spine"
Common Mistakes
Excessive lower back arch — if the back arches severely, the weight is too heavy. Bar path drifting forward — bar should travel in a straight vertical line. Not locking out at the top — full overhead range is what keeps shoulders healthy. Flaring elbows wide at the bottom — keep them slightly forward of the bar.
Progression / Regression
Single-arm dumbbell press standing — adds massive core anti-lateral flexion demand.
Seated dumbbell press — back support reduces core 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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