Hand-Release Push-Up

Body region

• Chest
• Arms
• Core

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid
• Serratus Anterior

Holds

• Rectus Abdominis
• Transversus Abdominis
• Gluteus Maximus

Technique

1. Start in a high plank with hands under the shoulders.
2. Lower the whole body until the chest and thighs touch the floor.
3. Lift both hands off the floor for a moment, arms out to the sides or just off the ground.
4. Put the hands back, then press up to straight arms.

Cues

• Lower as one plank: chest and hips arrive together.
• Reset the hands in the same spot each rep.

Common mistakes

• Resting on the floor and relaxing the body.
• Pushing the hips up first with the chest still down.
• Cutting the lowering short before the chest touches.

Alternatives

• Push-Up
• Deficit Push-Up