Master the Perfect Push-up: The Hand Release Technique

The hand release push-up helps engage the chest muscles and prevents the common mistake of placing too much emphasis on the shoulders and arms.

Retracting and squeezing the shoulder blades during the push-up activates the back muscles and promotes better overall form.

Maintaining a rigid back and tight abs throughout the movement ensures proper engagement of the core and prevents lower back strain.

Hand placement can be adjusted to target different muscle groups, with a wider hand position emphasizing the chest and a narrower position targeting the triceps.

Starting with a regression, such as doing push-ups from the knees, can help build strength and develop correct mechanics before progressing to full push-ups.

Why do I feel the push-up in my shoulders and arms instead of my chest?

—The most common mistake is not retracting and squeezing the shoulder blades, which shifts the emphasis to the shoulders and arms. The hand release push-up helps correct this by engaging the chest muscles.

How do I determine the right hand placement for push-ups?

—Start by placing your hands directly under your shoulders and experiment with widening or narrowing your hand position to target different muscle groups. Adjust until you feel the desired muscle engagement.

Should I keep my back straight during a push-up?

—Yes, maintaining a rigid back and tight abs throughout the movement is crucial for proper form and to prevent excessive arching in the lower back.

Can I adjust the difficulty of push-ups?

—Absolutely! You can modify push-ups by starting from your knees or using an inclined surface to reduce the resistance. As you progress, you can increase the challenge by elevating your feet or using equipment like resistance bands or weighted vests.

How often should I do push-ups to see results?

—The frequency of push-ups depends on your fitness level and goals. Start with 2-3 sets of 8-12 repetitions, 2-3 times per week, and gradually increase intensity as you get stronger. Consistency and proper form are key for optimal results.

00:00In this video, Adam Shafer teaches the proper technique for push-ups, specifically the hand release push-up.

01:35A common mistake in push-ups is not retracting and squeezing the shoulder blades, leading to excessive involvement of the shoulders and arms.

02:40To engage the chest muscles, start with a hand release push-up, where you let go of the floor at the bottom of the movement and pull the shoulder blades back.

03:40Maintain a rigid back and tight abs throughout the push-up to prevent lower back strain and promote core engagement.

04:45Experiment with different hand placements to target specific muscle groups, adjusting the width to emphasize the chest or triceps.

05:50Start with a regression, such as push-ups from the knees, to build strength and develop proper mechanics before progressing to full push-ups.

06:53Proper form, consistent practice, and gradual progression are key to effectively build chest strength and see results from push-ups.