Hand-Release Push-Up

The hand-release push-up is a push-up where you lower your chest all the way to the floor and lift your hands off it before pressing up. It removes the bounce and keeps every rep honest.

How to do the Hand-Release Push-Up

1. Start in a plank with your hands just wider than your shoulders and your body in one line.
2. Lower your whole body until your chest touches the floor.
3. Lift your hands off the floor for a moment, keeping your chest down.
4. Place your hands back, press up to a straight-arm plank, and repeat.

Common mistakes

• Your hips sag or lift before your chest. Squeeze your glutes and lower as one plank.
• You rest your whole body on the floor. Touch only your chest, and keep your core tight while your hands are up.
• Your elbows flare straight out. Point your elbows back at about 45 degrees to protect your shoulders.

Equipment and setup

No equipment is needed. A mat or towel under your hands makes the floor kinder on your wrists.

To make it easier, put your hands on a sturdy bench or stair and keep your body in one line.

Easier and harder versions

Easier: Hands on a bench or stair, or lower your knees to the floor.

Harder: Hold the bottom for two seconds or raise your feet on a chair. Stagger counts 10 per round in Five Rounds.

Workouts that use the Hand-Release Push-Up

More chest exercises