Upper Body Strength for Hockey: More Than Just Bench Press

Hockey Horizons Staff Writer | Fitness Kits

The information in this article is for general educational purposes only. The author is not a certified personal trainer or strength and conditioning specialist. Always consult a qualified fitness professional or sports medicine provider before beginning or modifying a training program, particularly if you have any existing injuries or health concerns.

Upper body training for hockey players is frequently misunderstood and poorly prioritized. The bench press gets disproportionate attention, the pulling muscles get insufficient work, and the rotational core and shoulder stability demands specific to hockey get almost none. The result is a common pattern among young players: overdeveloped pushing muscles, underdeveloped pulling muscles, and a shoulder girdle that isn't prepared for the demands of puck battles, board play, and the repeated impact of a physical sport.

The most important upper body training principle for hockey players is balance — specifically, a higher proportion of pulling work relative to pushing work. For every set of pushing exercises, do at least one and ideally two sets of pulling exercises. Rows — cable rows, dumbbell rows, barbell rows — develop the rhomboids, lats, and rear deltoids that are the primary muscles in board battles and puck protection. Pull-ups and lat pulldowns build the lat strength that generates powerful shooting and protects the shoulder. Face pulls and band pull-aparts develop the rotator cuff and rear shoulder stability that the sport demands.

Rotational strength deserves its own emphasis. Hockey is a rotational sport — shooting, passing, checking, and battling all involve rotation of the torso. Medicine ball throws — rotational throws against a wall, overhead slams, and chest passes — develop the explosive rotational power that translates directly to shot power and physical play. Pallof presses and anti-rotation cable exercises build the rotational stability that allows you to generate power from a stable base rather than losing energy through an unstable core.

The Overlooked Grip

Grip strength is among the most directly hockey-relevant physical attributes, and it receives almost no dedicated attention in most players' training. Stick handling, puck battles, one-on-one battles along the boards — all of these are influenced by how strong your grip is and how long it can sustain under pressure. Farmer's carries, dead hangs from a pull-up bar, plate pinches, and wrist roller exercises all develop grip strength. Add them to your training two to three times per week and notice the difference when you're fighting for pucks in the fall.

At Hockey Horizons, we believe that physical preparation is one of the most controllable variables in a player's development. The work you put in away from the rink is reflected in every shift you take on the ice.

For guidance on the complete development picture, visit us at hockeyhorizons.com.