ACFT Hand-Release Push-Up
Hands lift completely off the floor when chest and thighs touch ground.
- Level
- Intermediate
- Movement
- Push up · Plank / front support
- Tracks
- Reps only
Works
Chest Triceps Front Delts Shoulders Abdominals Obliques - Serratus
How to do it
- Start in a high plank position with hands slightly wider than shoulder-width.
- Lower your body until your chest and thighs touch the ground.
- Lift both hands completely off the floor while keeping your body rigid.
- Place your palms back down on the ground in the starting position.
- Push through your hands to extend your arms and return to the top.
Common mistakes
- Failing to lift hands completely clear of the ground.
- Sagging hips or sticking the butt up in the air.
- Flaring elbows out too wide instead of tucking them slightly.
- Not lowering the chest and thighs to touch the floor.
Tips
- Keep your hips level with your shoulders throughout the entire rep.
- Squeeze your glutes and abs to prevent your lower back from sagging.
- Explode upward immediately after replacing your hands to maintain tension.
Details
- Base movement
- Push up
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Hand placement
- Flat palms
- Grip width
- Wide
- Body position
- Plank / front support
