Push-Up
How to Do It
Set hands slightly wider than the shoulders, body in a straight line from head to heels, core and glutes braced. Lower the chest toward the floor by bending the elbows at ~45° to the torso until the chest nearly touches, then press back up to full extension. Keep the hips level and neck neutral throughout.
Why It Works
A closed-chain horizontal press that builds chest, shoulder, and triceps strength while demanding full-body tension and scapular control — training pressing strength and a rigid, braced trunk simultaneously.
Hockey Transfer
Builds the upper-body pushing strength and trunk stiffness used to fend off opponents, win body position, and absorb contact; scapular control supports shoulder durability in checks and falls.
Coaching Cues
- "Straight line, squeeze glutes"
- "elbows ~45°, not flared"
- "full lockout at the top"
Common Mistakes
Hips sagging or piking; elbows flaring to 90°; partial range (chest not lowering enough)
Progression / Regression
deficit, feet elevated, or weighted
hands elevated or from the knees
Primary Muscles
Energy System
Strength/neural
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.
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