How to do the Hand Release Push-up (Plyo Push up)
Primary: Chest · also works Triceps, Shoulders, Core.
The Hand Release Push-up - Plyo Push-up is an advanced push-up variation that combines explosive strength training with a focus on chest, shoulders, and triceps muscles. It builds power and strength by incorporating a plyometric movement while adding a hand release at the bottom of the push-up, ensuring full range of motion and activation of the muscles.
Step by step
- 1
Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- 2
Lower your body to the floor, keeping your elbows close to your body.
- 3
Once your chest touches the ground, lift your hands off the floor for a brief moment (hand release).
- 4
Place your hands back on the floor and explosively push your body upwards, enough to lift your hands off the ground (plyometric push-up).
- 5
Land softly and immediately go into the next repetition.
Coaching cues
- Keep your core engaged throughout the exercise to maintain proper form and avoid sagging hips.
- Focus on the explosive part of the movement to maximize the plyometric benefits.
- Ensure a soft landing to reduce impact on your joints.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Hand Release Push-up (Plyo Push up) alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Hand Release Push-up (Plyo Push up) work?
Primary: Chest. Secondary: Chest, Triceps, Shoulders, Core
How many sets and reps of Hand Release Push-up (Plyo Push up) should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Hand Release Push-up (Plyo Push up)?
Same movement pattern, different equipment: Incline Push-Up, Knee Push-Up, Push-Up, Decline Push-Up, Diamond Push-Up, Dip.
Is the Hand Release Push-up (Plyo Push up) good for beginners?
It is an advanced movement. Build up through the easier alternatives first.