Hands Release Push-up (female) – Video Exercise Guide & Tips

Hands Release Push-up (female) - Video Exercise Guide & Tips

Get ready to amp up your workout with the hands release push-up! This exercise is perfect for targeting your upper body and core.

Watch This Exercise Video

In this video guide, we'll show you the proper form and technique, as well as modifications for beginners and advanced variations for those looking to challenge themselves.

Avoid common mistakes and maximize your results with our helpful tips.

Let's get started and achieve those fitness goals together!

Key Takeaways

  • The hands release push-up targets the upper body and core, particularly the chest, shoulders, and triceps.
  • The hand release technique forces the muscles to work harder, increasing overall upper body strength.
  • There are modifications available for beginners, such as performing push-ups on knees or using an elevated surface for incline push-ups.
  • Gradually progressing from incline push-ups to knee push-ups and eventually to full push-ups on toes can help build strength and challenge the muscles.

Benefits of the Hands Release Push-up

To maximize your workout and build upper body strength, incorporate the hands release push-up into your routine. This exercise is highly effective in targeting your chest, shoulders, and triceps, making it an excellent choice for improving overall upper body strength.

The key to the hands release push-up is the hand release technique. As you lower your body towards the ground, you release your hands from the floor completely before pushing yourself back up. This technique forces your muscles to work harder as you eliminate any momentum or assistance from the push-up.

By incorporating this technique into your routine, you'll challenge your muscles in a new and intense way, leading to increased strength and muscle growth.

Additionally, the hands release push-up offers variations for advanced fitness levels. Once you have mastered the basic hand release push-up, you can elevate your feet on a bench or perform the exercise with a weighted vest to add an extra challenge. These variations will further engage your muscles and help you continue to progress in your fitness journey.

Proper Form and Technique

To perform the hands release push-up with proper form and technique, start by positioning yourself in a high plank position. Make sure your hands are directly under your shoulders and your body is in a straight line from head to toe. Keep your core engaged and your glutes tight throughout the exercise. As you lower your body towards the floor, maintain a controlled and slow descent. Avoid letting your hips sag or your lower back arch excessively. The key is to maintain a straight line from your head to your heels.

A common mistake isn't fully releasing your hands from the ground during the upward phase of the push-up. Remember, the hands release push-up requires you to lift your hands off the ground at the top of the movement before lowering back down. This helps to increase the intensity and challenge your muscles in a different way.

For a proper form demonstration, watch the accompanying video to see the hands release push-up in action. Pay attention to the body alignment, the controlled movement, and the hand release at the top of each repetition.

Now that you understand the proper form and technique for the hands release push-up, let's move on to the next section which discusses modifications for beginners.

Modifications for Beginners

If you're new to push-ups, there are several modifications you can try to make them easier. These variations include performing push-ups on your knees or against a wall.

Easier Push-Up Variations

Try modified push-up variations to make the exercise easier for beginners. Here are four variations that can help beginners build strength and confidence:

  1. Incline Push-Up: Place your hands on an elevated surface, such as a bench or sturdy table, and perform push-ups from this position. This reduces the amount of body weight you need to lift, making it easier to execute the movement.
  2. Knee Push-Up: Instead of performing push-ups on your toes, drop to your knees and keep your body in a straight line. This modification decreases the load on your upper body, allowing you to gradually build strength.
  3. Wall Push-Up: Stand facing a wall and place your hands shoulder-width apart on the wall at chest level. Lean forward and push yourself away from the wall, mimicking the push-up motion. This variation is great for beginners as it takes most of the body weight out of the equation.
  4. Assisted Push-Up: Use a resistance band or a partner to provide support as you perform push-ups. This assistance helps you maintain proper form and gradually build strength.

Building Upper Body Strength

Start with modified push-up variations to gradually build upper body strength as a beginner. These modifications allow you to work your muscles while gradually increasing the intensity. Progressive overload is essential when it comes to building strength, and starting with modified push-ups is a great way to achieve this.

Bodyweight exercises like push-ups engage multiple muscle groups, including the chest, shoulders, and triceps. By gradually increasing the difficulty of the push-up variations, you can effectively challenge your muscles and stimulate growth.

Some modifications you can try include knee push-ups, elevated push-ups, and wall push-ups. As you become stronger, you can progress to more advanced variations such as traditional push-ups and eventually hands release push-ups.

Remember to focus on proper form and listen to your body as you gradually increase the intensity of your workouts.

Progressing Gradually Over Time

To progress gradually over time as a beginner, incorporate modifications into your push-up routine to gradually increase the intensity and challenge your muscles. Here are some progression tips to help you increase the difficulty of your push-ups:

  1. Start with incline push-ups: Begin by performing push-ups with your hands on an elevated surface, such as a bench or step. This decreases the amount of body weight you have to lift, making it easier for beginners.
  2. Move to knee push-ups: Once you feel comfortable with incline push-ups, you can progress to knee push-ups. This modification reduces the amount of body weight you're lifting, allowing you to gradually build strength.
  3. Transition to full push-ups: As you gain strength and confidence, begin performing full push-ups on your toes. Focus on maintaining proper form and control throughout the movement.
  4. Experiment with different hand positions: To further increase the difficulty, try placing your hands closer together or wider apart. This will challenge different muscle groups and add variety to your routine.

Advanced Variations for Advanced Fitness Levels

To challenge yourself and take your fitness to the next level, consider incorporating advanced variations of the hands release push-up into your workout routine. These advanced modifications and training techniques will push your body to its limits and help you achieve even greater strength and muscle definition.

One advanced variation is the one-arm hands release push-up. Start by getting into a regular hands release push-up position, but place one hand behind your back. Lower your body down, keeping your core engaged and your back straight, and then push yourself back up using only one arm. This advanced variation targets your chest, shoulders, triceps, and core muscles even more intensely than the standard hands release push-up.

Another advanced option is the clap hands release push-up. After releasing your hands from the ground, explosively push your body up with enough force to allow you to clap your hands together before landing back in the starting position. This variation requires explosive power and upper body strength.

Remember to always maintain proper form and listen to your body's limits to avoid injury.

Now, let's discuss some common mistakes to avoid.

Common Mistakes to Avoid

To perform the hands release push-up correctly, make sure you demonstrate proper form by keeping your body in a straight line from head to toe.

Avoid placing your hands too wide or too narrow, as this can lead to strain on your wrists and shoulders.

Engage your core muscles throughout the movement to maintain stability and maximize the effectiveness of the exercise.

Proper Form Demonstration

You can avoid common mistakes and ensure proper form by focusing on key points during the hands release push-up exercise. To perform this exercise correctly, keep the following tips in mind:

  1. Engage your core muscles: One common mistake is allowing your hips to sag or your lower back to arch. To prevent this, engage your core by tightening your abdominal muscles and maintaining a straight line from your head to your heels.
  2. Maintain a neutral spine: Another mistake is allowing your head to droop or your neck to strain. Keep your neck in line with your spine, and avoid looking up or down during the movement.
  3. Control the release: Don't just drop down to the ground when releasing your hands. Lower yourself slowly and with control to fully engage your muscles.
  4. Push through your palms: When pushing back up, focus on pushing through the palms of your hands to activate your chest and triceps.

By following these tips, you can perform the hands release push-up exercise with proper form and maximize its benefits.

Now, let's move on to the next section about correct hand placement.

Correct Hand Placement

Now let's focus on where to place your hands correctly to avoid common mistakes in the hands release push-up exercise. Proper hand placement is crucial for maintaining balance and maximizing the effectiveness of this exercise. To ensure optimal results, follow these hand placement tips:

  1. Position your hands slightly wider than shoulder-width apart. This will provide stability and engage the muscles in your chest, shoulders, and triceps effectively.
  2. Align your hands with your shoulders, keeping your fingers pointing forward. Avoid angling your hands inward or outward, as this can strain your wrists and lead to injury.

Common hand placement mistakes include placing your hands too close together, which limits your range of motion and reduces the activation of target muscles. Additionally, gripping the floor too tightly can cause unnecessary tension in your forearms and compromise your form.

Engaging Core Muscles

Engaging your core muscles is essential for proper execution of the hands release push-up exercise, ensuring optimal results and minimizing the risk of injury. Here are some key benefits of engaging your core muscles and the importance of core strength in push-ups:

  1. Increased stability: Engaging your core muscles helps stabilize your body during the push-up, allowing you to maintain proper form and balance.
  2. Improved power and strength: A strong core provides a solid foundation for generating power and strength throughout your entire body, enabling you to perform push-ups with greater ease and efficiency.
  3. Enhanced posture: Engaging your core muscles helps improve your posture by supporting your spine and maintaining proper alignment during the push-up.
  4. Injury prevention: A strong core helps protect your lower back and prevents excessive strain on your spine, reducing the risk of injuries while performing push-ups.

Tips for Maximizing Results

To maximize your results, it's important to incorporate proper form and technique while performing the hands release push-up exercise. This will ensure that you're targeting the right muscles and maximizing the intensity of your workout.

When performing the hands release push-up, start by getting into a standard push-up position with your hands slightly wider than shoulder-width apart. Lower your body until your chest touches the ground, then release your hands and lift them off the ground before pushing yourself back up to the starting position.

To avoid plateauing and continue seeing progress, it's crucial to challenge yourself by gradually increasing the number of repetitions or sets you perform. You can also modify the exercise by elevating your feet on a bench or using a weighted vest to add extra resistance.

Remember to engage your core muscles throughout the exercise and maintain a straight line from your head to your heels. By following these tips, you'll maximize your results and continue making progress with the hands release push-up exercise.

Frequently Asked Questions

How Many Calories Can Be Burned by Doing Hands Release Push-Ups?

Hands release push-ups are a great way to burn calories and build upper body strength. By incorporating this exercise into your workout routine, you can increase your heart rate and engage multiple muscle groups, leading to a higher calorie burn.

Additionally, the challenging nature of this exercise can help improve your overall upper body strength, including your chest, arms, and shoulders.

Can Hands Release Push-Ups Help in Building Upper Body Strength?

Yes, hands release push-ups can definitely help in building upper body strength. These push-ups engage your chest, shoulders, triceps, and core muscles, leading to overall improvement in upper body strength.

By releasing your hands at the bottom of the movement, you're forced to use more power to push yourself up, increasing the challenge and effectiveness of the exercise.

Additionally, there are various variations of push-ups that target different muscle groups, offering a well-rounded workout for your entire upper body.

Are There Any Specific Breathing Techniques to Follow While Performing Hands Release Push-Ups?

When performing hands release push-ups, it's important to focus on your breathing. Take a deep breath in as you lower your body down, and exhale as you push yourself back up. This will help you maintain control and engage your core muscles.

For beginners, modifications can be made by starting on your knees or using an elevated surface. Remember to listen to your body and adjust the intensity as needed.

Can Hands Release Push-Ups Be Done by Individuals With Shoulder Injuries?

Hands release push-ups can be modified to accommodate individuals with shoulder injuries. By adjusting the range of motion and reducing the intensity, you can still benefit from this exercise. It helps strengthen your chest, shoulders, and core muscles.

Beginners can also benefit from hands release push-ups as it improves upper body strength and overall stability. Remember to consult with a healthcare professional or a qualified trainer for proper modifications and guidance.

How Often Should One Incorporate Hands Release Push-Ups Into Their Workout Routine for Optimal Results?

For optimal results, incorporate hands release push-ups into your workout routine 2-3 times a week.

This variation of push-ups targets your chest, shoulders, and triceps while engaging your core.

To maintain proper form, start in a high plank position and lower your body until your chest touches the ground.

Lift your hands off the floor before pushing yourself back up.

Remember to keep your body straight throughout the movement.

Try different variations of push-ups to work your entire body.


Incorporating the hands release push-up into your workout routine can provide numerous benefits, such as strengthening the upper body and core. By following the proper form and technique, you can ensure maximum effectiveness and minimize the risk of injury.

Beginners can modify the exercise to suit their fitness level, while advanced variations can challenge those at a higher level. Avoiding common mistakes and implementing these tips will help you achieve optimal results from this challenging exercise.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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