ACFT Event: Hand Release Push-Up—Arm Extension

The Hand Release Push-Up—Arm Extension event on the Army Combat Fitness Test (ACFT) measures your upper body endurance. It represents repetitive and sustained pushing you may use during wartime operations, like shoving away a combatant, moving obstacles, or pushing a disabled vehicle. This one’s all about body weight, which you’re already equipped with when you show up on test day.

This muscular endurance event requires plenty of front and back core strength. One push-up takes four separate movements, but you do them all smoothly without pause. You start from the ground, push yourself up, bend your elbows to lower your body to the ground, pick up your hands and make a T with your arms, and bring your arms back to the starting position. Then (finally), you can push yourself up and you’ve completed one repetition.

The front leaning rest position is the only authorized rest position for the HRP. No more sagging in the middle or flexing your back! You can’t bend or flex your knees, hips, trunk, or neck, either.

The starting position for the HRP—where you are on the command of “Get set”—is the prone position on the ground. Your hands have to be flat, and your index fingers must be inside the outer edges of your shoulders (which makes it a lot like a tricep push-up). Your chest, hips, and thighs have to be flat on the ground, and your toes have to be on the ground with your ankles flexed. Your feet can be together or up to the grader’s boot’s width apart.

These are the four movements for the HRP:

• Movement 1: On the command of “Go,” push your body up from the ground as a single unit by fully extending your elbows. If you don’t maintain a generally straight body alignment from your head to your ankles, your reps don’t count. You end this movement in the front leaning rest.
• Movement 2: From the front leaning rest position, bend your elbows to lower your body back to the ground. Your chest, hips, and thighs should touch the ground at the same time. You don’t have to touch your face or head to the ground.
• Movement 3: Move both arms out to the side, straightening your elbows until you’re in the T After you extend your arms completely, bring your hands back beneath your shoulders. This is an immediate movement.
• Movement 4: Place your hands flat on the ground with your index fingers inside the outer edges of your shoulders, returning to position to execute movement 1 again. When your hands are back under your shoulders, you’ve completed one repetition.

You need 10 HRPs to score 60 points, 20 for 65 points, and 30 for 70 points. If you can knock out 60, you score 100 points.

Hand Release Push-up—Arm Extension instructions

The Hand Release Push-up–Arm Extension (HRP) exercise is a lot like a tricep push-up. The catch is that you land on your chest, extend your arms and bring them back in before pushing yourself up again. These are the official instructions:

On the command “Get set,” you will assume the prone position with hands flat on the ground beneath your shoulders. Your chest and the front of your hips and thighs will be on the ground. Toes will be touching the ground, and feet will be together or up to a boot’s width apart as measured by the grader’s boot. Your ankles will be flexed. Your head does not have to be on the ground. With the hands placed flat on the ground, your index fingers will be inside the outer edge of your shoulders. Your feet will remain on the ground throughout the event. On the command “Go,” you will push the whole body up from the ground as a single unit to fully extend the elbows, moving into the front leaning rest position. You will maintain the same straight body alignment from the top of the head to the ankles. This straight position will be maintained for the duration of the event. Bending or flexing the knees, hips, trunk, or neck during a repetition will cause that repetition to not count. The front leaning rest is the only authorized rest position. If you move from the straight position the event will be terminated.

After you reach the up position, your elbows will bend again to lower your body to the ground. Your chest, hips, and thighs will touch the ground. Your head or face does not have to contact the ground. After reaching the ground as a single unit, without moving the head, body, or legs, you will immediately move both arms out to the side, straightening the elbows into the T position. You will then immediately return your hands to the starting position to complete one repetition. You cannot pause or rest on the ground. If you place a knee on the ground or lift a hand or foot when in the up position, the event will be terminated. You have two minutes to complete as many correct repetitions as possible.

The best way to practice for the HRP is—you guessed it—to do plenty of HRPs. Check out proper form for the HRP.

HRP tips and techniques

You have to keep moving during the HRP event. The only exception: You can stop in the front leaning rest position to rest. Remember to bring your hands right back to where they started after you make the T-shape—if your index fingers aren’t inside the outer edge of your shoulders, your grader doesn’t count your rep.

When you begin practicing HRPs, expect to reach muscle fatigue faster than you would if you were doing ordinary push-ups. In fact, you may do 30 percent fewer HRPs than you can standard push-ups until you strengthen your upper back muscles and get used to the fatigue they experience from making the T to complete a rep.

Here are a few more suggestions for getting the HRP right:

• Practice with a tennis ball between your feet to make sure you’re keeping them close enough together.
• Spread your fingers wide to distribute weight across your hands when you push yourself up.
• Your elbows may be most comfortable at about a 45-degree angle from your body when you’re doing HRPs.
• Zip up your core and engage your chest, thighs, and glutes before you come up to ensure that you move as a single unit. If your grader sees you “peeling” up from the ground (where your upper body comes up before your backside does), your rep doesn’t count. Flex everything like you’re in a plank before you push yourself up.
• Your hands don’t have to stay in contact with the ground when you make the T, but they can. The key is extending your arms so your elbows are straight.
• Don’t waste a lot of effort pulling your upper body off the ground when you make the Keep your chest on the ground while you extend your arms.

Trouble spots on the HRP

Whether you’re practicing or doing the real deal, check yourself during every phase of movement. Your graders are watching for these infractions:

• Having your index fingers or hands outside your shoulders
• Failing to keep your body in a generally straight line
• Resting (aside from in the front leaning rest position)
• Having your feet more than the grader’s boot’s width apart

When the Army says your feet can’t be more than the grader’s boot’s width apart, it means the width of the toe—not the boot length. You’re looking at 3 to 4 inches, max.