#93: 100 Hand-Release Push-Ups for Perfect Form

The push-up is one of the most recognisable and widely performed exercises on the planet. But when done poorly with half-reps, sagging hips, and flared elbows its value diminishes fast.

Enter the hand-release push-up, a strict bodyweight challenge that resets your standard. In Challenge #93, you’ll complete 100 perfect hand-release push-ups, focusing on integrity, range of motion, and total-body control.

This isn’t about how fast you can do them it’s about how well.

“Master the floor before you master the barbell.” – RB100.Fitness

What is a Hand-Release Push-Up?

A hand-release push-up includes a full stop at the bottom of each rep. You’ll:

1. Lower chest to the floor with control
2. Briefly lift your hands off the ground
3. Re-engage and push back up to full extension

This forces:

• Full range of motion
• Pause under tension
• Complete lockout on every rep

No more partials. No more bounce reps.

Challenge Details

• Reps: 100 total (broken into sets)
• Equipment: Bodyweight + mat or padded flooring
• Standards:
  • Chest and thighs must contact floor
  • Hands lift off the floor at the bottom
  • Arms fully extend at top
  • Hips and chest rise together (no worming)

Suggested Set Options

• 10 × 10 with 60s rest
• 5 × 20 with EMOM pacing
• 4 × 25 with breath control focus
• Record your best unbroken set inside the RB100 Tracker

Why It Works

Hand-release push-ups rebuild respect for push-up form by eliminating momentum and exposing positional weaknesses.

Muscles Worked:

• Chest (pec major and minor)
• Shoulders (anterior delts)
• Triceps
• Core and lumbar stabilisers
• Glutes and quads (for body tension)

They’re a fantastic test of muscular endurance and breathing control under sustained volume.

Progressions & Scaling

Beginner:

• Perform from knees
• Elevate hands (e.g., on a box)
• Reduce total reps to 50 or less

Intermediate:

• 10 × 10 with consistent pace
• Keep hips and chest moving in sync

Advanced:

• Add a 2-second pause at bottom
• Use weighted vest
• Add clap at the top of each rep

Programming Combos

Pair with:

• #1: 100 Push-Ups a Day
• #92: 100 Ring Rows
• #86: Wall Sits for full-body isometrics

Recovery Tips

Expect tightness through chest and triceps. Finish with:

• Doorway pec stretch
• Foam rolling shoulders and lats
• Downward dog or thread-the-needle stretch
• Hydration boost from #23: 100oz Water Daily

Learn More

• Gym Shark: How to do a Push-up
• NASM: Push-Up Form Checkpoints