How to do the Hand-release Push-up, step by step
- Start in a plank with your body straight.
- Lower yourself until your chest and thighs are on the floor.
- Lift your hands off the floor briefly.
- Put your hands back under your shoulders.
- Press up as one unit, hips and chest leaving the floor at the same time.
Common mistakes and how to fix them
- Chest comes up first while the hips stay downpress up as one solid plank.
- Hands not releasedclearly lift your hands off the floor.
- Elbows flared way outangle your elbows back.
How to scale the Hand-release Push-up
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Hands on a raised box
- On your knees
- Just the press-up from lying face down, with a short pause
Also known as
Hand release push up · Hr push up · Hrpu
Benchmarks with Hand-release Push-up
- SeverinWith a 9 kg vest: 50 Strict Pull-ups, 100 Hand-release Push-ups, 5 km Run
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.