Push-up Hand by Hand

Push-up Hand by Hand demonstration gif

Instructions:

  • 1Assume a high plank position, with your palms flat on the ground
  • 2Shift your weight to your left hand and stack your right hand on top of your left
  • 3Perform a push-up in this position
  • 4Shift your weight back to both hands, and then perform the same movement on the other side

Tips:

  • Keep your body in a straight line as you perform the push-up
  • Engage your core throughout the movement
  • Don't rush the movement, slow and controlled motions are better
  • Focus on your breathing, exhale as you push back up and inhale as you lower yourself

Mastering the Push-up Hand by Hand

The Push-up Hand by Hand is an engaging variation of the traditional push-up that not only enhances your upper body strength but also improves coordination and stability. This bodyweight exercise is especially effective for targeting the Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, and the Triceps Brachii. Whether you're a fitness enthusiast or a beginner, incorporating this exercise into your routine can yield excellent results.

How to Perform the Push-up Hand by Hand

  1. Start in a standard push-up position with your hands placed slightly wider than shoulder-width apart.
  2. Instead of lowering down and pushing back up, shift your weight to your right hand.
  3. Lift your left hand off the ground and bring it towards your right hand.
  4. Lower back into the push-up position and repeat the movement, alternating hands.

Tips for Success

  • Maintain Form: Keep your body in a straight line from head to heels. Engage your core to prevent sagging or arching your back.
  • Control Your Movement: Focus on a controlled motion rather than rushing through the exercise. This increases muscle engagement and improves stability.
  • Breath Wisely: Inhale as you lower your body and exhale when pushing back up. Proper breathing helps in maintaining energy and focus.
  • Modify if Needed: If this variation is too challenging, you can start with a standard push-up or perform the exercise on your knees until you build strength.

Exploring Related Variations

You might also be curious about the no hand push-up, a unique challenge that involves performing a push-up without placing your hands on the ground. While this is a highly advanced move, mastering regular push-ups, including the hand by hand variant, will create a solid foundation for exploring such advanced exercises.

In summary, integrating the Push-up Hand by Hand into your fitness regime can significantly enhance your upper body strength and coordination. Remember to focus on your form, control your movements, and gradually challenge yourself as you progress. Happy exercising!

Push-up Hand by Hand Muscles Worked

Arms

Back

Core

Legs