The Army Hand Release Push-Up is a variation of the traditional push-up that emphasizes proper form and engages the muscles more effectively. Here are step-by-step instructions for performing the Army Hand Release Push-Up:
Video Instructions on How to Do Hand Release Push-Ups
Starting Position:
- Begin by lying face down on the floor with your hands placed slightly wider than shoulder-width apart.
- Position your toes on the ground, keeping your body in a straight line from head to heels.
- Engage your core muscles to maintain a stable and straight body position.
Downward Phase: 4. Lower your chest toward the ground by bending your elbows. Keep your body in a straight line without allowing your hips to sag or your lower back to arch.
- Lower your chest until it almost touches the ground.
Hand Release: 6. Once you reach the bottom of the push-up, lift your hands off the ground for a brief moment. This removes the support from your hands and engages your chest and core muscles more effectively.
Upward Phase: 7. Place your hands back on the ground.
- Push through your palms, extending your elbows and raising your body back to the starting position.
- Fully straighten your arms at the top of the movement without locking your elbows.
Repeat: 10. Repeat the entire sequence for the desired number of repetitions.
Tips:
- Maintain a controlled and steady pace throughout the exercise.
- Focus on keeping your body in a straight line from head to heels.
- Engage your core muscles to stabilize your body.
- Ensure proper hand placement and spacing to target the chest, triceps, and shoulders effectively.
This variation of the push-up is often used in military training to promote proper form and strengthen the upper body. It’s essential to perform the exercise with attention to form to maximize its benefits and reduce the risk of injury.
