Upper Body Strength Exercises

Upper Body Push Emphasis

2-Board Bench Press

Using the board allows hockey players with shoulder injuries to train within the range of motion their shoulder(s) allows and potentially gradually return to full range of motion. For healthy players, the board lets you lift more weight and improves your ability to stabilize the involved joints under a heavier load.

Alternate Dumbbell Chest Press

Alternating arms puts a slight rotational stress on the core musculature. I have my athletes keep the stationary arm at the top to decrease stress to the anterior shoulder capsule.

BOSU Push-Up

An upper body pressing exercise that also adds a slightly greater challenge to core stability and to the rotator cuff to stabilize the shoulder. A great exercise for hockey players.

Bench Press 3s Negative

Once or twice a week I’ll mix in “focused eccentric” work; a single exercise will be performed with a 3s or 5s negative. This increases the time under tension.

Bench Press vs Bands

I’ve really started to like doing lifts vs bands or chains. The bands help emphasize a rapid concentric part of the lift and help decelerate the bar at the end.

Floor Press (Barbell)

By doing the bench press on the floor you limit the range of motion at the shoulder and elbow, which takes some stress off the anterior shoulder capsule.

Floor Press (Dumbbells)

Performing the dumbbell chest press on the floor limits shoulder and elbow range of motion, taking some stress off the anterior shoulder capsule. Great for hockey players with shoulder injuries or coming off surgery.

Half-Kneeling 1-Arm Cable Chest Press (Front View)

A horizontal pressing exercise that emphasizes the core’s function in preventing rotation.

Half-Kneeling 1-Arm Cable Chest Press (Side View)

A horizontal pressing exercise that emphasizes the core’s function in preventing rotation.

Push-Up

This is an incredibly underrated upper body exercise. You can load these with weight vests, plates, bands, and chains.

Upper Body Pull Emphasis

1-Arm Cable Row

An upper back exercise that ties in unilateral arm movements with anti-rotation core stabilization.

Alternate Dumbbell Row


Alternating arms puts a slight rotational stress on the muscles responsible for spinal stability. Keeping the stationary arm up increases the time under tension for the upper back.

Alternate Low Pulley Row

Alternating arms puts a slight rotational stress on the muscles responsible for spinal stability. Keeping the stationary arm in increases the time under tension for the upper back.

Band-Resisted Chin-Up


A unique upper back exercise emphasizing a rapid initial pull to maximize upward acceleration.

Chin-Up

At Endeavor Fitness we call these “chest-ups”, emphasizing pulling your chest all the way to the bar. These can be loaded pretty heavy using a weight vest or belt.

Face Pull with External Rotation (Back View)

A great posterior shoulder exercise emphasizing proper scapulohumeral rhythm.

Face Pull with External Rotation (Front View)

A great posterior shoulder exercise emphasizing proper scapulohumeral rhythm.

Half-Kneeling 1-Arm Row

A horizontal pulling exercise that emphasizes the core’s function in preventing rotation.

Inverted Row

A great upper back exercise for hockey players emphasizing core and shoulder stability and proper scapulohumeral rhythm.

Low Pulley Row

My favorite upper body pulling exercise. I coach my athletes to let their scapulae come out at the “bottom” and pull them back and down at the “top”.

Other Upper Body Exercises

Standing Cable Push/Pull

A unique upper body exercise emphasizing the opposite arm action found in most athletic movements, including skating and running.

Dumbbell Hold w/ Shake (Front View)

A grip strength exercise for hockey players. Shaking the dumbbells starts to pull your fingers apart, creating a dynamic challenge to grip strength.

Dumbbell Hold w/ Shake (Side View)

A grip strength exercise for hockey players. Shaking the dumbbells starts to pull your fingers apart, creating a dynamic challenge to grip strength.

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