Hand-Release Push-Up

The Hand-Release Push-Up is a bodyweight exercise where you lower your chest all the way to the floor, lift both hands briefly, then press back up. It primarily trains your chest and triceps, with help from your shoulders, core, and upper back.

Start in a high plank. Place your hands directly under or just outside your shoulders. Set your feet about hip-width apart or slightly wider. Brace your body so your hips, shoulders, and ankles form one straight line, and squeeze your legs and glutes.

Lower yourself with control until your chest rests flat on the floor. At the bottom, lift both hands a short distance off the ground. Put your hands back down, re-establish a rigid plank, then press your whole body up in one piece until your arms are straight.

Inhale as you lower and brace your midsection. Exhale as you press away from the floor. To make it easier, raise your hands on a bench or sturdy box while keeping the same plank shape. To make it harder, slow down the lowering phase.

Fault: Hips sag or pike during the press, so the body "worms" up off the floor. Fix: Re-set a rigid plank at the bottom after every hand release, then drive up as one solid unit.

Fault: Hands lift at the bottom but the chest never fully touches the ground. Fix: Lower until your chest rests on the floor, then lift both hands briefly; do not shorten the range of motion.

Fault: Elbows flare straight out to the sides, putting excess stress on the shoulders. Fix: Angle your elbows back about 30 to 45 degrees and keep your forearms vertical over your hands as you press.