For both kids and adults, push-ups are a foundational exercise that helps with developing upper body strength. They’re perfect for youth athletes who want to improve their performance in sports as well. However, many young athletes struggle to perform a full push-up with proper form. That’s where progressions come in! Gradually advancing through different push-up variations can help young athletes build strength, confidence, and endurance.
Below, we break down simple and effective push-up progressions that are safe and achievable for athletes under 18. Let’s dive in!
Wall Push-Ups For Beginners
Wall push-ups are an excellent starting point for younger athletes or those new to strength training. Stand arm’s length from a wall with hands shoulder-width apart. Slowly bend the elbows, bringing the chest toward the wall, then push back to the starting position. This variation reduces strain while teaching proper alignment and form. Aim for 2-3 sets of 10-12 reps to build familiarity and strength.
Incline Push-Ups For Building Strength
After mastering wall push-ups, move to incline push-ups. Place your hands on a sturdy, elevated surface like a bench, step, or countertop. Keep the body straight from head to heels and lower the chest toward the surface before pushing back up.
Incline push-ups challenge the muscles more than wall push-ups but remain manageable for youth athletes. Gradually lower the height of the incline over time to increase difficulty.
Knee Push-Ups For Controlled Progression
When incline push-ups become easy, progress to knee push-ups on the floor. Keep your knees on the ground, hands directly under the shoulders, and the body in a straight line from head to knees. Lower the chest toward the floor and push back up.
This step builds upper body and core strength while preparing athletes for a standard push-up. It’s important to maintain proper form to avoid placing undue strain on the lower back.
Full Push-Ups For Advanced Athletes
Once knee push-ups feel effortless, youth athletes can attempt full push-ups. Begin in a plank position with your hands shoulder-width apart and feet together. Engage the core, maintain a straight body line, and lower the chest to the ground before pushing back up. Start with a few quality reps and gradually increase as strength improves.
Full push-ups help athletes develop upper body power, core stability, and muscular endurance, all of which are valuable for sports performance.
Using Push-Up Challenges For Variety
To keep training engaging, incorporate push-up variations like diamond push-ups (hands close together under the chest) or wide-arm push-ups (hands placed wider than shoulder width). These variations target different muscle groups, adding variety to workouts.
Youth athletes can also try timed push-up challenges or partner workouts to make strength training fun and motivating while building camaraderie with teammates. With consistent practice and gradual progression, youth athletes can safely build upper body strength, improve their athletic performance, and boost their overall fitness.
