Hand Release Push-Up with Across-Body Knee Tap
The Hand Release Push-Up with Across-Body Knee Tap is a compound exercise that mainly works the chest, triceps and core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Hand Release Push-Up with Across-Body Knee Tap Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii); Abdominals (rectus abdominis)
Secondary
Front Shoulder (anterior deltoid)
How to do the Hand Release Push-Up with Across-Body Knee Tap
Setup
Begin in a high plank position with your hands directly under your shoulders, body in a straight line from head to heels. Engage your core and glutes.
The Push-Up
Lower: Slowly lower your chest to the floor by bending your elbows until your entire torso rests on the ground.
Release: Briefly lift both hands off the floor to ensure a full bottom position.
Drive: Place your hands back under your shoulders and push explosively back up to the starting high plank position.
The Knee Tap
Tuck: Immediately after reaching the top of the push-up, bring one knee diagonally across your body toward the opposite elbow.
Engage: Focus on squeezing your core muscles as you bring the knee in.
Return: Extend the leg back to the starting plank position.
Repetition
After completing the knee tap, perform the next repetition, alternating the knee used for the cross-body tap each time.
Hand Release Push-Up with Across-Body Knee Tap FAQs
What muscles does the Hand Release Push-Up with Across-Body Knee Tap work?
The Hand Release Push-Up with Across-Body Knee Tap mainly works the chest, triceps and core, with help from the shoulders. The main muscles are the pectoralis major, triceps brachii and rectus abdominis.
What equipment do you need for the Hand Release Push-Up with Across-Body Knee Tap?
None. The Hand Release Push-Up with Across-Body Knee Tap is a bodyweight exercise, so you can do it anywhere.
Is the Hand Release Push-Up with Across-Body Knee Tap a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
Training calculators
Work out the numbers behind your training before your next session.