Bodyweight Hand Release Push-Up
Level up your push-up! Fully engage chest muscles as you lower to the floor, release hands, and explode back up.
The Bodyweight Hand Release Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Bodyweight Hand Release Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Deep Core (transverse abdominis)
Bodyweight Hand Release Push-Up Variations and Alternatives
How to do the Bodyweight Hand Release Push-Up
Start in a standard push-up position with your hands shoulder-width apart and your body in a straight line from your head to your heels.
Lower your body to the floor in a controlled manner while keeping your elbows close to your sides.
Once your chest touches the floor, lift your hands off the ground briefly, keeping your body straight.
Place your hands back on the floor and push through your palms, engaging your chest, shoulders, and triceps to return to the starting position.
Keep your core engaged throughout the exercise to maintain proper form and protect your lower back.
Repeat for the desired number of reps and sets, ensuring that each rep includes the hands release movement at the bottom of the push-up.
Make sure to warm up adequately before performing this exercise and to adjust your technique if you experience any discomfort.
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Bodyweight Hand Release Push-Up FAQs
What muscles does the Bodyweight Hand Release Push-Up work?
The Bodyweight Hand Release Push-Up mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Bodyweight Hand Release Push-Up?
None. The Bodyweight Hand Release Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Hand Release Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Hand Release Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Hand Release Push-Up variations and alternatives?
Similar exercises include the Chest Tap Push-Up, Bodyweight Explosive Push-Up, Half Push-Up Max Rep and Wide Isometric Hold Hand Push-Up.
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