Push-ups are one of the most valuable bodyweight strength exercises for young hockey players. They build the chest, shoulders, triceps, and core while teaching athletes how to control their own body weight. The problem is that many young players are rushed into full push-ups before they are ready. When form breaks down, elbows flare out, hips sag, and the movement becomes more about surviving the rep than building strength. A player does not get stronger by doing a harder variation poorly. The kneeling push-up is not a shortcut. It is the proper progression for building the strength, control, and confidence needed to eventually perform a strict full push-up.
Why This Matters for Hockey
Hockey players need upper-body strength for puck battles, contact, and maintaining position along the boards. The push-up develops the pressing strength that helps players resist pressure and create separation from opponents. It also trains the core to stay strong while the arms move. If an athlete cannot keep their ribs, hips, and shoulders connected during a push-up, they will struggle to stay stable when contact happens on the ice. For young players, the biggest benefit is learning how to create whole-body tension. That foundation carries into every other strength movement they perform in the gym.
Exercise Breakdown: Kneeling Push-Up
Setup
Start in a strong high-plank position with the hands directly underneath the shoulders and slightly wider than hip-width. Keep the back flat and brace the core.
From that position, gently lower the knees to the floor while keeping the same upper-body alignment. Do not let the hips drop or stick up into the air.
Execution
1.Lower the body toward the floor under control.
2.Keep the elbows relatively close to the body, about a hand-width away from the ribs.
3.Descend as one solid unit. The chest, hips, and knees should lower together.
4.Press back up to the starting position as one unit.
5.Keep the core braced for the entire rep.
Key Coaching Points
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Focus
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Coaching cue
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Body alignment
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Keep a long, straight line from the head through the hips to the knees.
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Elbow position
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Keep the elbows close to the body. Do not flare them wide into a T position.
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Core control
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Brace the stomach so the hips do not sag or pike up.
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Tempo
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Lower under control and press back up as one unit.
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Progression
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Earn the full push-up by mastering the kneeling variation first.
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Common Mistakes
Elbows flaring out wide. This is one of the most common errors. The elbows should not be pinned to the ribs, but they should stay relatively tight. Think about keeping them a hand-width away from the body. Hips sagging or rising. A push-up is a whole-body movement. If the hips fall toward the floor or shoot up into the air, the core is not doing its job. Rushing into full push-ups. Young athletes often want to move to their toes before they have the strength to own the movement. This reinforces poor mechanics and slows long-term progress.
Programming and Progression
Start with 2 to 3 sets of 6 to 12 high-quality kneeling push-ups. Stop the set when form begins to change.
If an athlete cannot yet perform controlled reps, use a kneeling push-up hold. Have them hold the middle or bottom position for 10 to 20 seconds while maintaining a flat back and good elbow position. The goal is to build toward 20 strict kneeling push-ups with excellent form. Once a player can consistently hit that benchmark, they are ready to begin progressing to standard push-ups from the toes.
Final Thoughts
Do not rush the process. A perfect kneeling push-up is more valuable than a sloppy full push-up every time.
For young hockey players, mastering this exercise creates a foundation of upper-body strength, core stability, and body control that will support them as they get stronger, more confident, and more durable on the ice.
About the Author
Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.
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