How to Hand Release Push Up Properly

Do you want to improve your push-up game? Then you need to try out the hand release push up.

This exercise targets the same muscles used in regular pushups: chest, shoulders, and core- middle back and triceps.

Also, it is a great way to improve your strength and muscles, giving you more pectoral contraction than standard push-ups.

To do a proper hand release push up, find a leveled, smooth surface where you can choose to set a mat. This helps you find a good balance and be comfortable when doing push-ups.

How to Hand Release Push up Properly;

  • Get down on the ground on all fours making sure your hips are over the knees, and your toes bent, touching the floor. Your shoulders kept over your wrists and your hands slightly curved out more than your shoulders.
  • Lift your knees off the ground to a high plank position so that only your toes and hands are touching the ground (push up part) and engage your core.
  • Bend at your elbows and lower down with your chest touching the floor. Ensure your hands are at an acute angle ( 45 degrees ) from your torso.
  • From the position, lift your hands a few inches, then bring them back to the floor and push up back to the plank position. That completes one rep.

You can decide how many reps you can do; start with a slow number to introduce your muscles to the exercise before moving to a high pace.

WHAT MUSCLES DO HAND RELEASE PUSH UP WORK?

The exercise works out your shoulders, chest, and core (abs, hips, back, glutes) as you do the exercise. Majorly it works out the chest then primarily Deltoids, Triceps, Trapezius, and cores muscles.

CHEST

The chest houses significant body organs such as the heart, lungs, esophagus, trachea, and thoracic diaphragm. Blood circulation majorly takes place in the chest.

The heart helps to circulate the blood all around the body. The lungs supply the body with oxygenated blood while the liver carries out blood detoxification, fat breakdown and destroys old blood cells.

Working out the chest strengthens your entire body. Therefore, the chest has bigger muscles and can handle a lot of weight, allowing you to burn many calories during the exercise.

It helps stabilize the shoulder joint, improve your posture, and strengthen and lengthen chest muscles for better breathing.

DELTOIDS

They are muscles inside the shoulder, ball and socket joint that connects your arm to your body trunk. The deltoids muscle protects and stabilizes your shoulder joints allowing you to move your arms in different directions.

The muscles help in full shoulder development, building the strength to lift heavy objects and promoting healthy movements patterns improving posture and muscle function.

TRICEPS

Triceps are muscles located at the back of your arms. The muscles are responsible for straightening your arms by extending the elbow joint. And also responsible for bending the elbow and rotating the forearm.

Exercising the triceps help in increasing overall arm strength, endurance, and power, building up shoulder stability that helps in lifting heavy objects or when doing the press-up.

TRAPEZIUS

The trapezius is a trapezoid-shaped muscle that starts at the base of your neck. It goes across your shoulder, extending to the middle of your back. It supports the weight of the arm.

The muscle helps you move your neck, head, arm, and shoulders.

Exercising on the trapezius helps you to gain stability with your spine, reduces back pains, and also helps in improving your posture.

GLUTES

Commonly referred to as the hips or but, glutes are the strongest and longest muscles group in the body.

Exercising on glute muscles makes your body look good as they are responsible for the hips’ development, extension, and mobility.

The muscle also helps to improve your athletic performance.

Exercising on the glut muscle helps you perform movements, rotating your body and straightening your legs.

ABDOMINAL MUSCLES

Also referred to as Abs is a parred straight muscle that extends along the front of the abdomen.

It plays a crucial role in breathing and is essential during respiration, especially when exhaling heavily.

BENEFITS OF HAND PUSH UP EXERCISE

Hand release push-up works for shoulder muscles and the chest. Here are some of the benefits that come with the exercise ;

1.      HELPS IN CHEST CONTRACTION

Given that the exercise involves the chest, it helps build up the chest, strengthening and lengthening its muscles for better breathing.

2.      STRENGTHENS THE SHOULDERS

The exercise helps build your shoulder stability to lift heavy objects and do push-ups. Also, it helps in full shoulder development, promoting healthy movements patterns improving posture and muscle function.

3.      HELP YOU MAINTAIN AN ATHLETE’S BODY SHAPE

Exercise on glutes increases the chances of improving your athletic performance and attaining an excellent-looking shape.

ALTERNATIVE TO HAND RELEASE PUSH UP

Are you looking for an alternative exercise to hand release push up? You are at the right place.

You can try the activities below that works out on the same muscles.

1.      BEAR CRAWLS

This exercise improves your heartbeat and your blood circulation. It activates your shoulders, core, quadriceps,  back, and hips.

How to do the bear crawls,

  • Get down on all fours with your knees lifted at a 90 degrees angle an inch away from the ground. Engage your core, legs width apart from your hips, and arms width apart from the shoulders—align your back.
  • Move your left hand simultaneously with the right leg some inches in front at an equal distance and do the same with the other hand and leg.
  • Maintain a low to the ground position throughout the exercise.

2.      FOREARM PLANK

Forearm plank is a full-body core exercise that gives you a more robust low back and helps in body stableness. It is similar to a push-up but now with the hands bent at the elbow, hands touching the ground.

How to do a forearm plank;

  • Assuming a push-up position lower your hands to touch the ground by bending the elbow.
  • Keep your body straight, clench your glutes and tighten your abs. Maintain this position for at least a minute

HAND RELEASE PUSH UP MISTAKES TO AVOID

1.      AVOID LOCKING YOUR ELBOWS

Always make sure your elbows are a width apart from your shoulders for complete synchronization of the intended muscle worked on.

2.      AVOID KEEPING YOUR HIPS TOO LOW

For a perfect exercise, you need to keep your back straightened, and your hips should level with the shoulder. Failure to do this will produce an extension on your lower back, and you will not perfectly stabilize your body.

3.      AVOID  YOUR HANDS MOVING TOO FORWARD

When you move your hands a considerable distance forward, you fail to correctly use your abs and core muscles. Poor positioning of hands can cause stress to the joints and other core muscles.