Hand Release Push Up: How-to, Benefits & Variations
Hand-release push-ups eliminate momentum by lifting hands off the floor between reps. Each rep starts from dead stop for pure strength.
Hand Release Push Up: How-to, Benefits & Variations
Lower yourself all the way to the floor. Lift your hands off the ground for a moment. Now push back up. That brief hand release eliminates every ounce of momentum and stretch reflex from the push-up. You start each rep from zero. No bounce. No stored energy. Just your chest, shoulders, and triceps generating force from a dead stop. If your regular push-ups feel too easy but weighted push-ups feel too heavy, hand-release push-ups are the bridge between.
7 Day Bodyweight Challenge 6
Beth Hannam
How to Do Hand Release Push-ups
Set up in the starting position for hand release push-up. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Beth Hannam cues: "You're gonna push to that plank. You're gonna release at the bottom."
Complete the full range of motion. "Hands outside the chest. Push to that plank, release at the bottom."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Natalia Gunnlaugs adds: "Push up, down, and then just release the arms to the sides."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The hand release push-up directly supports this by targeting key muscle groups.
Coach's Tips
"You're gonna push to that plank. You're gonna release at the bottom." - Beth Hannam
Beth Hannam
"Hands outside the chest. Push to that plank, release at the bottom." - Beth Hannam
Beth Hannam
"Push up, down, and then just release the arms to the sides." - Natalia Gunnlaugs
Natalia Gunnlaugs
"If it's too much... just come onto your knees." - Natalia Gunnlaugs
Natalia Gunnlaugs
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The hand release push-up loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Benefits
Builds strength
The hand release push-up targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The hand release push-up directly addresses this.
Requires minimal equipment
No equipment needed. You can do the hand release push-up at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the hand release push-up with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
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Frequently Asked Questions
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