Instructions

1

Begin in a full plank position with hands placed slightly wider than shoulder-width apart, arms fully extended, body forming a straight line from head to heels, and core engaged.

2

Position feet hip-width apart or closer for added difficulty, maintain neutral spine alignment with shoulders packed, and ensure hands are directly under the shoulders.

3

Lower your body by bending the elbows, keeping them at approximately 45 degrees from your torso, until your chest nearly touches the floor while maintaining a rigid plank position and neutral neck.

4

Push through the palms to extend the elbows and drive your body back to the starting plank position, maintaining core tension and spinal alignment throughout the pressing motion.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Rectus Abdominis, Serratus Anterior

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Pectoralis Major growth, the Hands Release Push-up stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Chest stability and proprioception during heavy loads.

Pro Tips

If you feel this primarily in your joints rather than the Pectoralis Major, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Rectus Abdominis, Serratus Anterior to maintain control of the Body weight.

Beginner Tips

If you are new to the Hands Release Push-up , focus on mastering the movement pattern with zero weight before adding Body weight.

Hands Release Push-up