Hand Release Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Hand Release Push-Up is a powerful bodyweight exercise variation that enforces strict form and full range of motion by requiring the hands to lift off the ground between each rep. This ensures that every rep starts from a true dead-stop, minimizing momentum and maximizing chest and triceps activation. It also activates the upper-back muscles during the hand-lift phase, promoting scapular mobility and postural control. This movement is highly effective for developing raw upper-body strength, reinforcing proper push-up mechanics, and improving muscular endurance.
How to Perform
Start in Plank: Begin in a high plank with hands under shoulders, body in a straight line from head to heels.
Lower Down: Inhale and bend your elbows to slowly lower your body to the floor in a controlled motion.
Rest Flat: Let your body rest briefly on the floor, chest and thighs touching.
Lift Hands: Retract your shoulder blades and lift your hands off the floor for a split second.
Place Hands Down: Place your hands back under your shoulders, palms flat.
Push Up: Exhale and push your body back up to the high plank position using your chest, shoulders, and triceps.
Repeat: Perform the desired number of repetitions using strict form and full control.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Engage your core and glutes to maintain a straight body line.
Keep elbows angled around 45° from your torso—not flared.
Fully lift the hands off the ground between each rep.
Move slowly on the way down to maximize eccentric activation.
Focus on pushing evenly through both hands.
Don’t rush—quality over speed.
Keep your neck neutral—avoid craning or dropping your head.
Exhale during the push-up phase, inhale as you lower.
Use this movement to emphasize control, not momentum.
If needed, scale by dropping to knees for the push phase.
How Not to Perform
Don’t skip the hand-release—this is crucial for the movement’s purpose.
Avoid lifting your hips first—rise with your entire body in one line.
Don’t flare elbows too wide—this puts stress on the shoulders.
Don’t arch or sag your lower back—engage your core.
Avoid rushing through the reps—focus on form and tempo.
Don’t shrug shoulders—keep scapulae retracted during hand lift.
Don’t skip full chest contact with the ground—complete range of motion is key.
Avoid looking forward—keep your gaze neutral.
Don’t let hands move too far forward during the push-up.
Don’t breathe erratically—maintain a calm and consistent rhythm.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
