View this exercise on Fitain

Push Up (Hand Release)

  • Beginner
  • Body weight
  • Chest

Setup instructions

1) Get in the plank position - start on all fours and extend your legs back behind you. Put your arms directly under your shoulders.

Perform instructions

1) Slowly lower your chest to the ground - make sure your elbows are behind your shoulders.

2) Come all the way down to the floor. Now, lift both hands off the ground - pause for a second.

3) Return your hands back down and 'push up' (think as if you're pushing the ground away) until you're back in the plank.

4) Follow this pattern and repeat.

Health benefits

Muscular Endurance

Alternative exercises to Push Up (Hand Release)

Push Up (Knees Down)
  • Chest
  • Beginner
Kneeling Push Up w/ Medicine Ball Throw
  • Chest
  • Intermediate
Pilates Ring Push Up
  • Chest
  • Beginner
Step Plyo Push Up (Deep)
  • Chest · Triceps
  • Intermediate
Resistance Band Push Up (Crossover Low Anchored)
  • Chest
  • Intermediate
Plate Push Up
  • Chest
  • Advanced
Suspension Strap Push Up to Pike
  • Chest · Abdominals
  • Intermediate
Suspension Strap Plyo Push Up
  • Chest
  • Intermediate
Box Jump (Burpee w/ Push Up)
  • Full Body
  • Advanced
Wall Push Up (One Leg)
  • Chest
  • Beginner
Head Stand Push Up
  • Shoulders
  • Advanced
Decline Push Up
  • Chest
  • Intermediate
Step Plyo Push Up
  • Chest
  • Intermediate
Battle Ropes Wave (Push Up)
  • Chest
  • Advanced
Medicine Travelling Push Up (Ball Roll)
  • Chest
  • Intermediate
Medicine Push Up
  • Chest · Triceps
  • Intermediate
Slider Push Up (One Arm)
  • Chest
  • Intermediate
Slider Push Up
  • Chest
  • Intermediate
Dumbbell Touch Plyo Push Up
  • Chest
  • Advanced
Dumbbell Military Push Up
  • Chest · Triceps
  • Beginner
Sandbag Push Up (Pull Through)
  • Chest · Abdominals
  • Intermediate
BOSU Explosive Tricep Push Up
  • Triceps
  • Advanced
BOSU Push Up (Knee Drive)
  • Chest · Abdominals
  • Intermediate
BOSU Push Up Jack
  • Chest · Abdominals
  • Intermediate
Push Up
  • Chest
  • Intermediate
Incline Push Up
  • Chest · Shoulders
  • Beginner
Military Push Up
  • Chest · Triceps
  • Intermediate
Push Up (Wide Time Under Tension)
  • Chest
  • Intermediate
Push Up (Wide w/ Leg Raised)
  • Chest
  • Advanced
Plyo Push Up (Legs Down w/ Clap)
  • Chest
  • Advanced
Push Up (Staggered)
  • Chest
  • Intermediate
T Push Up
  • Chest
  • Intermediate
Hindu Push Up
  • Upper Back · Chest · Shoulders
  • Advanced
Barbell Floor Press
  • Chest
  • Intermediate
Plate Floor Press
  • Chest
  • Beginner
Kettlebell Floor Press
  • Chest
  • Intermediate
Kettlebell Floor Press (Crush Grip)
  • Chest
  • Intermediate
Resistance Band Floor Press (One Arm)
  • Chest
  • Intermediate
Dumbbell Floor Press (Crush Grip)
  • Chest · Triceps
  • Beginner
Barbell Floor Press (Wide Grip)
  • Chest
  • Intermediate
Ez Bar Floor Press
  • Chest
  • Beginner
Kettlebell Floor Press (Alternating)
  • Chest
  • Beginner
Resistance Band Floor Press (Crush Grip)
  • Chest
  • Beginner
Resistance Band Decline Floor Press
  • Chest
  • Beginner
Dumbbell Floor Press
  • Chest
  • Beginner
Push Up (Knee Touch)
  • Chest
  • Intermediate
Push Up (Knee Drive)
  • Chest · Abdominals
  • Advanced

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.