Hand-Release Push-Up
A push-up that lowers the chest to the floor and lifts the hands for a moment before each press.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal push
- Modality
- Calisthenics
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Place the hands under the shoulders.
- Step the feet back until the body is in one line from head to heels.
Do the rep
- Lower until the chest and hips touch the floor.
- Lift both hands a little off the floor, then place them back under the shoulders.
- Press back up to straight arms with the body in one line.
What counts as a rep
A rep counts when both hands leave the floor at the bottom and the body returns to straight arms in one line.
One rep lowers the chest to the floor, lifts both hands for a moment, and ends at straight arms with the body in one line.
Breathing
Inhale as you lower; exhale as you press up.
Cues
- Lower the whole body as one piece.
- Squeeze the shoulder blades together as the hands lift.
- Press the chest and hips up together.
Common mistakes
Chest rises first
What you seeThe chest lifts and the hips stay on the floor.
FixBrace the trunk and press the whole body up together.
A rigid body is part of the rep standard.
Dropping to the floor
What you seeThe body falls the last part of the way down.
FixLower under control until the chest touches the floor.
Control protects the shoulders and the face.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the lower back hurts during the press.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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