Hand Release Push-ups
How to do Hand Release Push-ups?
Hand release push-ups are a variation of the traditional push-up that emphasizes proper form and full range of motion. By lifting the hands off the ground at the bottom of the movement, this exercise ensures that each rep starts from a complete reset, promoting strength, endurance, and full engagement of the muscles involved.
Hand release push-ups are an excellent variation for building upper body strength, improving push-up form, and promoting full-body engagement. Whether you’re looking to enhance your chest and triceps strength or improve your core stability, this exercise provides a great way to challenge your muscles and ensure proper form in every rep.
Steps to Perform a Proper Hand Release Push-up
1. Starting Position:
• Begin in a high plank position with your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from head to heels, with your core, glutes, and quads engaged.
2. Lower Your Body:
• Inhale as you slowly bend your elbows and lower your body to the floor. Keep your elbows close to your body or at a 45-degree angle. Lower your body until your chest, thighs, and hips are in contact with the ground.
3. Hand Release at the Bottom:
• Once your chest touches the ground, lift both hands slightly off the floor, hovering them for a brief moment. This ensures you are fully resetting at the bottom of each rep.
• Keep your body relaxed, but maintain tension in your core and legs.
4. Push Back Up:
• Place your hands back on the ground, exhale, and press through your palms to lift your body back to the starting position. Keep your body straight, avoiding any sagging of the hips or arching of the back.
Benefits of Hand Release Push-ups
• Ensures Full Range of Motion: By releasing the hands at the bottom, hand release push-ups ensure that each repetition starts from a full reset, promoting a greater range of motion and more effective muscle engagement.
• Builds Upper Body Strength: This push-up variation works the chest, shoulders, and triceps, making it an excellent exercise for building upper body strength.
• Improves Core Stability: Keeping the body in a straight line during the movement helps improve core strength and stability.
• Encourages Better Form: The hand release at the bottom helps break bad habits, such as partial reps or incomplete range of motion, promoting better overall push-up form.
• Engages Multiple Muscle Groups: Hand release push-ups target the upper body and engage the core and legs, making it a full-body exercise.
• Reduces Risk of Muscle Imbalance: Because each rep starts from the bottom with a full reset, it reduces the chances of developing muscle imbalances by ensuring consistent form throughout the movement.
Tips for the proper execution of Hand Release Push-ups
Full Body Control: Engage your core and glutes to maintain a straight line from your head to your heels during both the lowering and lifting phases.
Elbow Positioning: Keep your elbows close to your body to reduce shoulder strain and to focus on the triceps and chest.
Hand Release Focus: Ensure you fully lift your hands off the ground at the bottom of each rep to reset and engage the muscles from the start of each push-up.
Breathing: Inhale as you lower yourself, and exhale as you push back up. Controlled breathing helps maintain stability and power throughout the movement.
Consistent Tempo: Perform the movement slowly and with control, focusing on the full range of motion rather than rushing through the reps.
Muscles worked when doing Hand Release Push-ups
Primary Muscles:
•Chest: Pectoralis major and minor
•Shoulders: Anterior deltoids
•Triceps: Triceps brachii (back of the arms)
Secondary Muscles:
•Core: Abdominals and obliques (for stabilization)
•Lower Back: Erector spinae (for spinal support and stabilization)
•Legs: Quadriceps and glutes (engaged to maintain body alignment)
•Back: Serratus anterior and rhomboids (shoulder stabilizers)
Primary Muscle(s):
Middle chest
Triceps
Secondary Muscle(s):
Anterior delt
Equipment needed for Hand Release Push-ups
No equipment needed for this exercise.
Adjust the difficulty of Hand Release Push-ups
How to make Hand Release Push-ups harder?
How to make Hand Release Push-ups easier?
How to make Hand Release Push-ups harder?
To make Hand Release Push-ups harder:
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Add Resistance: Wear a weighted vest or place a small weight plate on your back to increase the intensity of each rep.
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Increase Time Under Tension: Slow down the movement, particularly the lowering phase, to increase the time your muscles are under tension.
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Plyometric Hand Release Push-ups: Add an explosive element by pushing off the ground as you return from the bottom position, turning the exercise into a plyometric movement.
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Elevate Your Feet: Place your feet on a raised surface (such as a bench or step) to shift more body weight onto your upper body, making the exercise more challenging.
How to make Hand Release Push-ups easier?
To make Hand Release Push-ups easier:
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Perform Hand Release Knee Push-ups: Start in a plank position on your knees rather than your toes. This reduces the load on your upper body while allowing you to focus on proper form and full range of motion.
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Increase Rest at the Bottom: Pause for a longer period after releasing your hands at the bottom, giving yourself more time to reset and prepare for the next rep.
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Use an Incline: Perform hand release push-ups with your hands on an elevated surface (like a bench or step). This reduces the load on your upper body, making the exercise easier.
