This is a great push-up variation that is guaranteed to challenge yourself and make you stronger. We are huge fans of push-ups because they teach relative body strength, core control, and scapulae mobility. Remember, when you spend your days benching or pressing from your back, you are pinning your shoulder blades down not allowing movement. Because they are pinned down, you are in scapulae depression and too much of this is going to lead to shoulder pain and injury.
Try the Hand Release Push-up:
This is great because it causes upper back activation when you release the hand from the floor and squeeze your shoulder blades together and it also helps with starting strength. Because you're raising your hands from the floor and then resetting, you are causing more chest and lat activation which simulates the bench press when you are pressing from your chest. This takes the momentum out of the movement, unlike a traditional push-up when we are just moving up and down. Try this variation and you will see benefits of shoulder improvements, and you will increase your strength on the bench. For more advanced individuals, add chains or a weighted vest to your back to increase the difficulty.
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Watch the video to learn this exercise!
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