How to do a Hand Release Push Up

Authored by Fitbod

About Hand Release Push Up

Sets Logged
696,209
Popularity Rank
71st
Difficulty
Beginner
Chest Strength
94 mSCORE 9th
Equipment Required
    Bodyweight-only
Primary Muscles
Secondary Muscles

Instructions: How To

Hand Release Push Up is a variation on the standard push up. While the movement itself is nearly identical to a standard push up, by lifting your hands off the ground, you ensure that you’re moving through your full range of motion on each repetition.

  1. Get into a comfortable starting position on the floor.
  2. Position your hands on the floor in-line with your chest and about a palm’s width wider than your shoulders.
  3. Fully extend your legs, feet together with toes pointing into the floor.
  4. Engage your core to raise your hips.
  5. Keep a straight line from your shoulders to your hips to your ankles.
  6. Maintain proper form by engaging your core, straightening your back, and gazing forward.
  7. Bend your elbows, allowing your chest to descend toward the floor.
  8. At the bottom of the movement, rest your chest on the floor and raise both hands off the floor for a moment.
  9. Place your hands back in position.
  10. Engage your chest, triceps, and shoulders to extend your arms and raise your chest back off the ground.

Common Mistakes

  • Flared Elbows

    Flaring your elbows out can sometimes help you lift heavier weights, but it places more tension on your shoulders. The ideal position can vary slightly from person to person, but try to keep your elbows around 45 degrees from your torso, and make small adjustments from there.

  • Flat Back

    Don’t allow your hips to sag or raise up during this exercise. It’s very common to see this especially as you become fatigued during your set. Keeping your core engaged will help you keep your spine in a neutral position. It can also help to think of this exercise as a plank first, and the movement as a secondary piece to this exercise.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    6
    reps
    1 Set Max
    7
    reps
  • intermediate
    4
    sets
    7
    reps
    9
    reps
  • advanced
    4
    sets
    7
    reps
    9
    reps

Enter your stats to calculate your Sets & Reps