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The hand release push up is a great way to strengthen your triceps. It’s important to learn the correct form for this exercise, as it can be extremely straining on the elbow joint if done incorrectly. This article will describe proper technique for performing hand release push-ups.
Hand Release Push Up Muscles Worked
Muscles Involved : Triceps Brachii (primary), Deltoids, Pectoralis Major & Minor (secondary)
The aim of the hand release push up is to work the triceps muscle. To do this, you need to come into a position where your upper arm is in line with your chest (90-degree angle), then lower yourself towards the floor.
The optimal position for most people is to bring your hands in line with your shoulders when they are on the floor; however, it’s important not to force this if it doesn’t feel comfortable.
If you perform hand release push-ups correctly, you will notice that they put more strain on the triceps than regular pushups do.
Because of this, be aware that they may lead to elbow pain if performed incorrectly or too intensely.
Always start off with light weights performing any exercise and only increase the intensity once you are comfortable.
Hand Release Push Up Benefit
The hand release push up is a great compound exercise which can be progressed with time. It will help you strengthen your triceps muscle and maintain good joint health in the elbow.
Performing hand release push-ups can also be beneficial for people who play contact sports, as it’ll build up the muscles around the elbows to protect them during game play.
Important Tips & Advice
Before attempting any form of lifting exercise, ensure that you warm up thoroughly beforehand. This will help prepare your body for intense activity and prevent injury or strain.
It’s always best to err on the side of caution rather than force yourself into doing something unsafe – don’t rush through warming up!
How to do Hand Release Push-Ups
1. Get down on all fours with your hands underneath your shoulders.
2. Tighten core muscles to prevent any hyperextension of the lower back.
3. Lower yourself toward the floor by bending your elbows, then push back up explosively through the triceps extension with hands coming off the floor at end of movement.
Be sure not to lock elbows at top or excessively arch back during push ups, this can result in injury!
Instead, maintain a straight line from head to toe and tighten core muscles throughout exercise.
If you need to modify, try lifting one knee while keeping the opposite leg straight; this will allow you to get used to hand release pushups while still getting some benefit out of them.
How to Improve Your Technique
To perform hand release pushups, it’s important to build up strength and endurance first by performing regular pushups.
It’s also beneficial to do some additional exercises that target the triceps such as dips and close grip bench presses.
These will help improve your upper body strength overall and thus make you better able to perform this exercise.
When positioning hands, try different widths (narrow, shoulder width) to find what feels most comfortable for you. Over time, aim to bring them closer together if possible.
Finally, keep practicing! It may take many weeks of practice before easily performing a full set of hand release push-ups – but stick with it and your efforts will be rewarded!
Alternative Exercises
If you don’t feel comfortable performing hand release pushups, or they aren’t suitable for you, there are plenty of alternative triceps’ exercises:
1. Dips – A great isolation exercise and an excellent compound workout for the triceps and chest
2. Close grip bench press – Another compound movement that does not involve elbow extension like hand release push up, but still works the triceps
3. Triceps Extensions (Laying on Floor)
4. Triceps Push Downs
5. Skull Crushers
Are Hand Release Push Ups Good for You?
They’re good for strengthening your upper body and building muscle mass; however they may be tricky to master at first!
As mentioned earlier, make sure you warm up beforehand and only increase difficulty once you’re comfortable.
Always ensure good form is used (eg: don’t lock elbows, keep straight line from head – neck – hips) and that intensity level is appropriate for your fitness level.
The hand release push up can be modified in various ways; if not using weights, try lifting one knee off the ground while keeping the opposite leg straight. Also, try different widths of hands to find what’s most optimal for you.