The Hands Release Push Up is a push-up variation that includes a brief hand release from the floor at the bottom of each repetition. This approach forces the athlete to achieve a full range of motion while eliminating much of the elastic rebound typically used in standard push-ups, requiring greater force production during the pressing phase. In addition to targeting the pectorals, anterior deltoids and triceps, the exercise requires significant core engagement to maintain body alignment throughout the transition from the release phase to the pressing phase. For these reasons, it is commonly used to improve relative strength, muscular endurance and technical proficiency within horizontal pushing patterns.
Coaching Cues
Maintain a straight body line from head to heels. Control the descent until the chest reaches the floor. Briefly lift the hands without losing trunk position. Replace the hands directly under the shoulders. Brace the core before every repetition. Push the floor away explosively. Keep the elbows at approximately 45 degrees from the torso. Avoid compensating through the lower back.
Common Mistakes
Allowing the hips to sag. Lifting the chest before repositioning the hands. Losing core tension during the release phase. Flaring the elbows excessively. Reducing range of motion. Using momentum instead of active force production. Failing to re-establish proper hand position between repetitions.
Progressions
Incline Push Up - Push Up - Hands Release Push Up - Tempo Push Up - Deficit Push Up - Weighted Push Up - Ring Push Up
Regressions
Wall Push Up - Incline Push Up - Knee Push Up - Assisted Push Up - Standard Push Up