Serratus Anterior Push-Up
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
Start in a standard high plank or push-up position. Perform a regular push-up OR start from the top position. At full arm extension, ADD an extra push — protract the shoulder blades forward. The upper back rounds slightly and rises as the serratus fires. Lower back to the standard plank position (shoulder blades neutral). This extra protraction range at the top IS the exercise.
Why It Works
The serratus anterior (the 'boxing muscle' under the armpit) protracts and rotates the shoulder blade — critical for proper overhead mechanics and the follow-through of a shot. In hockey players, weak serratus leads to 'winging' of the shoulder blade, which is a primary cause of impingement and rotator cuff injury. The serratus push-up (push-up-plus) directly trains this often-overlooked muscle.
Hockey Transfer
Prevents scapular winging and shoulder impingement from stick use. Pair with face pulls + band pull-aparts for full shoulder-health stack. Cumulative weekly insurance.
Coaching Cues
- "At top of push-up"
- "Round upper back and push hands into floor extra"
Common Mistakes
Skipping the protraction — without the final push-plus, this is just a push-up. Holding the breath during protraction — breathe out on the push-plus. Going too fast — the protraction at the top needs to be deliberate. Hips sagging during the movement — maintain the rigid plank throughout.
Progression / Regression
Wall slide push-up-plus — arms slide up a wall, adding overhead serratus demand.
Scapular protraction from a wall — gentle push-plus standing against a wall.
Primary Muscles
Energy System
N/A (mobility/recovery)
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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