Hand-Release Push-ups

How to do it

Lower into a standard push-up. At the bottom, when the chest is on the floor, briefly lift both hands off the ground. Place them back and press up.

The coaching cue

"Squeeze the shoulder blades together." Lifting the hands isn't a rest; it's an active contraction of the upper back.

What changes inside an AMRAP

This enforces a dead-stop and prevents cheating the depth. Use this variation to humble users who claim they can do 50 push-ups unbroken.

Common mistakes

• Resting the whole body on the floor instead of releasing and pressing straight away.
• Lifting only one hand, or barely clearing the floor with the fingers.

Workouts that use hand-release push-ups

• The Piston

  5 minute AMRAP — 10 Air Squats, 10 Hand-Release Push-ups

• The Valve

  10 minute AMRAP — 15 Air Squats, 10 Hand-Release Push-ups, 30 Mountain Climbers

• Deep Circulation

  15 minute AMRAP — 20 Reverse Lunges (Total), 12 Hand-Release Push-ups, 20 Sprawls

• The Press Gauntlet

  5 minute AMRAP — 6 Hand-Release Push-ups, 8 Standard Push-ups

• The See-Saw

  10 minute AMRAP — 10 Hand-Release Push-ups, 15 Supermans, 20 Air Squats

• The Yoke

  10 minute AMRAP — 10 Hand-Release Push-ups, 15 Supine Floor Scapular Shrugs, 15 Air Squats

• The Anvil

  10 minute AMRAP — 10 Hand-Release Push-ups, 10 Tuck Jumps, 10 Back Widow

• The Trinity

  15 minute AMRAP — 20 Air Squats, 10 Hand-Release Push-ups, 15 V-Ups

• The Long Slog

  20 minute AMRAP — 10 Hand-Release Push-ups, 20 Walking Lunges, 15 Butterfly Sit-ups, 30 Mountain Climbers

• The Baseline

  20 minute AMRAP — 20 Jumping Jacks, 10 Hand-Release Push-ups, 20 Air Squats, 10 V-Ups

• The Phalanx

  20 minute AMRAP — 20s Bottom Squat Hold, 10 Hand-Release Push-ups, 15 Strict Sit-ups, 20 Jumping Jacks

• The Undertow

  15 minute AMRAP — 10 Burpees, 10 Broad Jumps, 12 Hand-Release Push-Ups

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.