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Chest · Intermediate

Hand Release Push Up

Pressing drill building chest, shoulder, and triceps strength with bodyweight.

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Hand Release Push Up demonstration

Exercise overview

Training details

ChestTricepsShouldersCore

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Begin in a high plank with hands slightly wider than the shoulders and the body in a straight line.
  2. 02Lower the chest, abdomen, and thighs to the floor together while keeping the elbows angled back.
  3. 03Briefly lift both hands clear of the floor without raising the chest or losing trunk tension.
  4. 04Replace the hands beneath the shoulders and press the whole body upward as one unit.
  5. 05Finish at full elbow extension without allowing the hips to lag or the head to jut forward.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substituteDumbbell Renegade RowComparable substituteCable Triceps PushdownComparable substituteDiamond Push-Up

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