Push-Up to Reach
How to Do It
Perform a push-up; at the top, lift one hand and reach it forward (or out in front) while bracing hard to keep the hips square, then return the hand and repeat on the other side. Keep the body in a straight line, hips level — no rocking. Alternate the reaching arm each rep.
Why It Works
Adds an anti-rotation and single-arm support demand at the top of each rep; reaching one arm forward loads the supporting shoulder’s serratus and stabilizers while the core resists rotation, building shoulder stability and trunk stiffness.
Hockey Transfer
Trains shoulder stability and anti-rotation control while one arm is extended — mirroring reaching with the stick or a one-arm position during puck protection while staying square against pressure.
Coaching Cues
- "Hips square through the reach"
- "reach long, stay tight"
- "control back to the hand"
Common Mistakes
Hips rocking or rotating during the reach; sagging; rushing the reach
Progression / Regression
longer reach or hold at the top
shorter reach 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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