Exercise Guide

Hand Release Push-up

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Pectoralis Major
Triceps, Trapezius, Teres Muscles, Deltoids
rating: Ø 4.21 through 34 votes
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required:Nothing
optional:Backpack
level:Normal
type:Strength
Variations available (17)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

  • besides the muscles, that are demanded in the Push-up, here the middle back is activated, too

Starting Position

  • knee on the floor
  • place the hands shoulder width apart and below the shoulder on the floor
  • fingertips point forward
  • stretch out the leg backwards
  • your body is in a line from head to toe

Correct Execution

  • do a push-up by stretching your arms
  • bend your arms now until your pelvis and upper body rest on the ground
  • lift the hands off the ground (do not stretch them out forward)
  • pause shortly and place the hands on the floor again
  • push yourself up again
  • keep the back upright and do not let the hip sink down
  • execute this repeatedly

tips for the workout

  1. the chest exercise becomes easier, if you do it on your knees
  2. to preserve the wrists, you can form fists
  3. put on a filled backpack to impede the exercise
Suggestions for this exercise?!

Related exercise lists:

Pecs, Chest, Strength