How to Do Hand-Release Push-Ups With Perfect Form

The hand-release push-up is a bodyweight exercise that works muscle groups throughout your body. Perform hand-release push-ups by placing your hands slightly beyond shoulder-width apart, keeping your back and legs in a straight line during the push-up, then lifting your hands off the floor in between each repetition.

Consider a few of the benefits of performing hand-release push-ups:

1. 1. Hand-release push-ups build upper body strength. With proper form, hand-release push-ups activate muscles in your arms, shoulders, and chest. Similar to regular push-ups, hand-release push-ups focus attention on your pecs and anterior deltoids.
2. 2. Hand-release push-ups come to a dead stop between repetitions. By allowing your muscles to relax between reps, hand-release push-ups give you a chance to focus on your form with each new rep. If you’re having trouble with traditional push-ups, consider using hand-release push-ups to slow you down and give you a chance to practice your movement pattern from the floor to a full push-up position
3. 3. Hand-release push-ups use a greater range of motion than standard push-ups. By lifting your arms up after each rep, you stretch your core while using a slightly greater range of motion with your arms. If it’s your first time trying this push-up variation, remember to warm up with light stretches beforehand.

For hand-release push-ups, begin by performing 2–3 sets of 8–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique.

1. 1. Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be slightly wider than your shoulders.
2. 2. Grip the ground with your hands, and rotate your shoulders outward to engage your lats.
3. 3. Straighten your legs to lift your knees off of the ground so you end up in plank position. Your legs should be hip-width apart or slightly wider.
4. 4. Pre-tension your shoulders and hips while engaging your core. Squeeze your quads and glutes. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this position.
5. 5. To begin the downward movement, lower your chest toward your hands by bending your elbows. Your shoulder blades should retract as you lower to the ground. Your elbows should be 45 degrees away from your body, and your wrists should be under your elbows.
6. 6. Lower your body until your chest, stomach, and legs are in contact with the floor.
7. 7. Retract your shoulder blades, and lift your hands slightly off the floor.
8. 8. Bring your hands back to the floor.
9. 9. While maintaining your alignment, initiate the upward movement by squeezing your chest and pushing your hands into the floor.
10. 10. Your shoulder blades should protract as you push to the top of the movement and return to the starting position.
11. 11. Finish the repetition by squeezing your chest and triceps.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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