The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight Chain Push-Ups, an exercise that builds upper-body strength and power.

Who’s Doing It

• Paul Rabil, MLL All-Star midfielder

Muscular Benefits

• Increases chest and shoulder strength and power

Sports Performance Benefits

Chain Push-Ups are an advanced version of regular Push-Ups that increase the challenge to your chest and other upper-body muscles. The move is similar to the Bench Press, because you push against a resistance, but it works a more natural range of motion and places less stress on your shoulders while simultaneously challenging your core.

Chain Push-Ups How To

• Kneel on the ground and have a partner load chains onto your back in a criss-cross pattern.
• Perform Push-Ups for specified reps.
• If fatigued during the set, signal your partner to remove a chain.

Sets/Reps: 3-4×8

Coaching Points

• Keep your core tight and back straight
• Position your elbows at a 45-degree angle
• Keep your chin down