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Hand-Release Push-Up

IntermediateStrengthTier T2

A bodyweight push-up on the floor. At the bottom, lift both hands briefly off the floor, put them back under the shoulders, and push up to the top.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Drop to the ground into the push-up position on clear floor.
  • Set the hands under the shoulders ready for the release rep.
  1. He is at the push-up bottom on the floor: body lying prone in line from head to heels, chest just on the floor, elbows bent with hands under his shoulders, legs extended back together.

    Step 1 of 5

    Drop to the ground and settle at the bottom of the push-up with the chest on or just off the floor.

  2. He is at the release: chest still at the floor, both hands lifted clear a few centimetres off the floor beside his shoulders, elbows bent, weight resting through his chest and legs.

    Step 2 of 5

    Lift both hands briefly off the floor at the bottom of the push-up.

  3. He is mid-replace: both hands placed back on the floor under his shoulders, chest still low at the floor, elbows bent and loaded, body still in line preparing the press.

    Step 3 of 5

    Put the hands back down under the shoulders, ready to press.

  4. He is at the press-out: body risen to the top plank with arms extended, hands planted under his shoulders, body straight from head to heels, toes on the floor.

    Step 4 of 5

    Push out to the top plank position with the arms extended.

  5. He is at the push-up bottom on the floor: body lying prone in line from head to heels, chest just on the floor, elbows bent with hands under his shoulders, legs extended back together.

    Step 5 of 5

    Drop to the ground and settle at the bottom of the push-up with the chest on or just off the floor.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Lift both hands fully clear at the bottom; do not hover the chest off the floor at the bottom. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.