Push-up Hand by Hand

Intensify your push-up with the Hand by Hand variation. Shift your hand placement between reps to challenge your chest, triceps, and shoulders more

IntermediatePectoralis Major Clavicular Head Pectoralis Major Sternal Head Triceps Brachii Deltoid Anterior Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Description

This is a variation of the traditional push-up that involves shifting the placement of the hands between repetitions, providing a more intense workout for the chest, arms, and shoulders.

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How to do Push-up Hand by Hand

01
Setup
Begin in a high plank position with your hands directly under your shoulders, fingers pointing forward, and your body forming a straight line from head to heels.
02
Lower your chest towards the floor by bending your elbows, keeping them tucked slightly in, until your chest is just above the ground.
03
Push through your palms to extend your arms and return to the starting high plank position.
04
From the plank, shift one hand out wider than shoulder-width, perform another push-up, lowering and pushing back up.
05
Shift that hand back to the starting position, then shift the other hand out wide, and perform a push-up, alternating hand shifts with each repetition.

Tips

Maintain a rigid core throughout the exercise to prevent your hips from sagging or rising excessively, keeping a straight body line.
Control the eccentric (lowering) phase of each push-up to maximize muscle engagement and reduce momentum.
Keep your gaze slightly forward, not directly down, to maintain a neutral cervical spine alignment and avoid neck strain.
Exhale as you push up and inhale as you lower your body, coordinating your breath with the movement for better stability.

Common mistakes

Allowing your hips to drop towards the floor indicates a weak core; engage your glutes and abs to maintain a straight body line from head to heels.
Flaring your elbows wide puts undue stress on your shoulder joints; keep your elbows tucked at about a 45-degree angle to your torso.
Not lowering your chest fully or not extending your arms completely limits muscle activation; aim for a full range of motion with each repetition.

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Questions

What muscles does Push-up Hand by Hand work?

Push-up Hand by Hand primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Triceps Brachii. Secondary muscles include Deltoid Anterior.

Is Push-up Hand by Hand good for beginners?

Push-up Hand by Hand is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Push-up Hand by Hand?

You need Body weight to perform Push-up Hand by Hand. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Push-up Hand by Hand?

Maintain a rigid core throughout the exercise to prevent your hips from sagging or rising excessively, keeping a straight body line. Control the eccentric (lowering) phase of each push-up to maximize muscle engagement and reduce momentum. Keep your gaze slightly forward, not directly down, to maintain a neutral cervical spine alignment and avoid neck strain. Exhale as you push up and inhale as you lower your body, coordinating your breath with the movement for better stability.

What are common mistakes when doing Push-up Hand by Hand?

Allowing your hips to drop towards the floor indicates a weak core; engage your glutes and abs to maintain a straight body line from head to heels. Flaring your elbows wide puts undue stress on your shoulder joints; keep your elbows tucked at about a 45-degree angle to your torso. Not lowering your chest fully or not extending your arms completely limits muscle activation; aim for a full range of motion with each repetition.