Exercise Facts
| Movement Pattern | Bodyweight, Horizontal, Push |
|---|---|
| Muscle Group | Chest, Core, Shoulders, Triceps |
| Equipment | Bodyweight, Mat |
| Environment | Gym, Home, Outdoor |
| Skill Level | Beginner, Intermediate |
| Series | Bodyweight Strength Series |
Overview
The Hand-Release Push-Up is a refined version of the classic push-up that ensures full range of motion and eliminates “half reps.” By lifting the hands at the bottom of each rep, the athlete resets tension and reinforces correct body alignment and control.
Start in a plank position with hands under shoulders, legs straight, and core braced. Lower your body under control until your chest touches the floor. Briefly lift your hands off the ground, then drive them back down and press yourself to full extension. Keep your body straight throughout, avoiding sagging hips or flared elbows.
This movement trains the chest, triceps, shoulders, and core while reinforcing strict mechanics and full movement integrity. It’s particularly effective for developing pressing power and stability in athletes who rush reps or rely on partial range.
In Relentless Bravery Fitness, the Hand-Release Push-Up represents honesty in movement — every rep begins from zero, requiring total control and consistency.
Common mistakes include dropping the hips, losing tension at the bottom, or arching the back during the press. Cue “brace your core,” “press as one unit,” and “reset with intent.”
Programming options range from strength sets (4×10–12) to endurance tests like 100 hand-release push-ups for time, a brutal benchmark of control, composure, and grit.
Setup (Steps)
Start in plank position, hands under shoulders, body straight.
Execution (Steps)
Lower chest to floor, lift hands briefly, then press back up.
Coaching Cues
“Brace core. Press as one unit. Full range.”
Common Faults & Fixes
Hips drop → tighten core. Partial range → chest must touch floor.
Programming Ideas
4×10–12 for strength; 100 reps for endurance challenge.
Variations
Weighted, tempo, deficit, or knee-assisted versions.
Regressions
Knee push-up or incline push-up.
Standards & Competition Notes
Chest touches ground, full hand release, full lockout.
Safety Notes
Maintain core tension to protect lower back.
