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Hands Release Push-Up

Exercise Profile

Body PartChest
EquipmentBody weight
Primary Muscles
Secondary Muscles
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Introduction to the Hands Release Push-Up

The Hands Release Push-Up is a full-body exercise that primarily strengthens the chest, shoulders, and core muscles, while also improving stability and endurance. It is suitable for individuals at all fitness levels, particularly those looking to enhance upper body strength and posture. This exercise is appealing as it requires no equipment, can be performed anywhere, and it promotes better push-up form by ensuring full range of motion.

Performing the: A Step-by-Step Tutorial Hands Release Push-Up

  • Lower your body towards the ground, keeping your elbows close to your body, until your chest touches the floor.
  • Once your chest touches the floor, lift your hands off the ground by a few inches, keeping the rest of your body in contact with the floor.
  • Place your hands back on the ground and push your body back up to the starting position, maintaining a tight core and straight body line.
  • Repeat this process for the desired number of repetitions, ensuring to maintain proper form throughout.

Tips for Performing Hands Release Push-Up

  • Lowering Down: Bend your elbows and lower your body to the floor, keeping your body straight and rigid. Avoid letting your hips sag or your back arch, as this can put unnecessary pressure on your lower back and lead to injury.
  • Hands Release: Once your chest touches the floor, lift your hands off the floor completely. This is the "hands release" part of the exercise. Make sure to fully release your hands from the floor to ensure you're not using them to help push yourself back up, which can diminish the effectiveness of the exercise.
  • Pushing Up: After releasing your hands, place them back on the floor and push your body

Hands Release Push-Up FAQs

Can beginners do the Hands Release Push-Up?

Yes, beginners can do the Hands Release Push-Up exercise, but it might be challenging. This exercise requires a certain level of upper body strength. If a beginner finds it too difficult, they can modify the exercise by doing it on their knees instead of their toes. It's important to maintain proper form to avoid injury and maximize the effectiveness of the exercise. It's always a good idea to start with easier variations of push-ups and gradually progress to more challenging ones as strength and endurance improve.

What are common variations of the Hands Release Push-Up?

  • The Spiderman Push-Up: In this version, you bring your knee to your elbow on the same side while performing the push-up, mimicking the climbing action of Spiderman.
  • The Diamond Push-Up: For this variation, you position your hands close together underneath your chest, forming a diamond shape with your fingers, which targets the triceps.
  • The Plyometric Push-Up: This is a more advanced variation where you push up with enough force to lift both your hands and feet off the ground for a moment.
  • The One-Arm Push-Up: As the name suggests, this push-up is performed using only one arm, requiring and building significant strength and balance.

What are good complementing exercises for the Hands Release Push-Up?

  • Tricep Dips: Tricep dips are a great complementary exercise because they target the triceps, a key muscle group used in push-ups, helping to increase strength and endurance in this area.
  • Mountain Climbers: Mountain climbers complement Hands Release Push-Up by offering a cardio component while also engaging the core and upper body, increasing endurance and strength needed for push-ups.

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