Hand Release Push-Up
A bodyweight horizontal push variation that targets chest, shoulders, and triceps to build upper body strength and core stability; eliminates momentum with hand lift at bottom for full range of motion.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders, Triceps
Secondary Muscles
Obliques, Glutes, Quads, Traps
Popularity Score
9
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
Shoulders
8/10Anterior Delts
Triceps
8/10Lateral Head, Medial Head
Abs
6/10Rectus Abdominis
Obliques
5/10External Obliques
Glutes
4/10Glute Max
Quads
4/10Rectus Femoris
Traps
4/10Lower Traps
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Start in a high plank position on the floor with hands slightly wider than shoulders, body in a straight line from head to heels, core and glutes engaged.
- Inhale and bend elbows to lower chest to floor, keeping elbows at 45 degrees to torso.
- Once chest touches floor, retract shoulder blades and lift hands off ground briefly.
- Replant hands under shoulders.
- Exhale and push through hands to extend arms fully, lifting body as one unit.
- Maintain straight body line throughout.
- Repeat for reps.
Coaching Tips
Form Cues
- Keep body rigid
- Elbows at 45 degrees
- Squeeze chest at top
- No hip sag
- Gaze down neutral
Breathing
Inhale during lowering phase; exhale forcefully while pushing up; brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until chest contacts floor; push to full elbow extension at top with shoulders over wrists.
Safety
Safety Notes
- Avoid if acute wrist or shoulder pain
- Warm up shoulders and wrists
- Stop if form breaks
- Use knee variation if beginner
Spotting
Not required for bodyweight; self-spot with proper form or use elevated surface for assistance.
Common Mistakes
- Flaring elbows wide
- Sagging hips
- Snaking up
- Incomplete hand release
- Arching lower back
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back issues
Flexibility Needed
- Shoulder flexion to 160 degrees
- Wrist extension to 70 degrees
- Ankle dorsiflexion for plank
Build Up First
- Master standard push-up
- Hold plank for 30 seconds
- Basic core bracing
Also known as
Hand-Release Pushup, HR Push-Up, Release Push-Up
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