Hand Release Push-Up
A challenging push-up variation requiring full chest contact with the ground and briefly lifting the hands. It primarily targets the chest and triceps, improving horizontal pushing strength and core stability.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Abs, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest, Lower Chest
Triceps
8/10Lateral Head, Medial Head
Shoulders
6/10Anterior Delts
Abs
4/10Rectus Abdominis, Transverse Abdominis
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-120 seconds • Rest longer for hypertrophy and strength focus.
How to Perform
Start in a plank position with hands placed directly under the shoulders and feet together, creating a straight line from head to heels. Brace the core and glutes tightly to prepare for the movement.
- Slowly lower your chest towards the ground, maintaining tension in your entire body.
- When your chest touches the floor, briefly lift both hands completely off the ground.
- Plant your hands quickly and forcefully push your body back up.
- Extend your elbows fully and return to the rigid plank starting position.
Coaching Tips
Form Cues
- Maintain a rigid plank.
- Squeeze glutes and core.
- Elbows tucked slightly.
- Push hard and fast.
Breathing
Inhale deeply as you lower your body; exhale forcefully and brace your core as you push up to the starting position.
Tempo
2-0-1
Range of Motion
Lower the body until the chest lightly touches the floor; push up until the elbows are fully extended.
Safety
Safety Notes
- Discontinue if sharp wrist or shoulder pain occurs.
- Maintain neutral spine alignment; avoid excessive neck extension.
Spotting
Not recommended; scale the exercise by performing it with your hands elevated on a box or bench.
Common Mistakes
- Sagging the lower back or hips.
- Allowing the head to drop toward the floor.
- Flaring the elbows out wide to the sides.
- Failing to lift the hands completely.
When to Avoid
- Acute wrist or shoulder joint pain.
- Existing low back instability.
Flexibility Needed
- Adequate wrist extension mobility.
Build Up First
- Ability to perform standard push-ups with perfect form.
- Sufficient static core strength (plank).
Also known as
Bodyweight Hands Up Push Ups, Full-Release Pushups, Hands Up Push Up
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