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Hand Release Push-Up

Step by step instructions, muscle activation and variants for the Hand Release Push-Up.

MediumTricepsMiddle chest

About this exercise

The hands-release push-up is a chest exercise that requires you to briefly lift your hands off the floor at the bottom of each repetition before pressing back up. Releasing the hands eliminates the stretch-reflex advantage and forces the chest, triceps, and shoulders to generate force from a dead stop.

How to Perform

  • Begin in a high push-up position with hands slightly wider than shoulder-width and body in a straight line
  • Lower your chest all the way to the floor under control
  • At the bottom, release both hands off the floor briefly, extending them slightly forward or out to the sides
  • Replace your hands on the floor in the push-up position
  • Press powerfully through your palms to push your body back up to the starting position
  • Keep your core tight and your body in a straight line throughout
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
TricepsMiddle chest
Secondary
CoreFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Hand Release Push-Up

The Hand Release Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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