Hands Release Push-Up

Muscles worked

Setup

1. Start in a high plank position with your hands slightly wider than shoulder-width apart and fingers spread wide.
2. Position your feet hip-width apart and engage your glutes and core to create a straight line from head to heels.
3. Ensure your shoulders are stacked directly over your wrists and your neck is in a neutral position.

How to do it

1. Inhale as you lower your entire body in a controlled manner until your chest and thighs rest completely on the floor.
2. Briefly lift both hands 1-2 inches off the ground, squeezing your shoulder blades together to ensure a full reset.
3. Place your hands back down and exhale forcefully as you push your body back up to the starting position in one solid unit.
4. Maintain a controlled 2-second descent and an explosive 1-second ascent.

Form checklist

• Keep your elbows tucked at a 45-degree angle to the torso to protect the shoulder joints.
• Avoid 'snaking' or arching your back; the hips and chest must leave the floor at the exact same time.
• Keep your core braced as if you are about to be punched to prevent lower back sagging.
• Ensure your thighs and chest touch the floor simultaneously on the way down.

Pro tips

• When lifting your hands, focus on a hard contraction of the mid-back to reset your scapulae for a more stable pressing base.
• Think about pushing the floor away from you rather than pushing yourself up to increase total-body tension and muscle recruitment.

Make it harder

• Add a 'Superman' extension by lifting both your hands and your feet off the floor simultaneously during the release phase.
• Perform the upward phase as a plyometric movement, pushing off the floor with enough force for your hands to leave the ground.

Frequently asked

What muscles does the hands release push-up work?

The hands release push-up primarily targets the pectorals, and also works the abs, deltoids, obliques, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the hands release push-up?

The hands release push-up requires no equipment — just your body weight.

Is the hands release push-up good for beginners?

The hands release push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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