This test forms part of the Army Combat Fitness Test (ACFT). It is a measure of the maximum number of pushups completed in two minutes. This test differs from the standard push-up as the soldier must take the weight off their hands when in the lowest position. This test replaces the APFT 2-min push-up test as of 2020.

Test Purpose and Benefits

Test purpose: This test measures the strength endurance of the chest, shoulder, and triceps muscles. The hand release requirement ensures full range of motion and eliminates partial repetitions that could inflate scores. For military personnel, upper body pushing strength is essential for combat tasks including pushing obstacles, breaching doors, and engaging in hand-to-hand combat situations.

Equipment required: Floor mat or flat ground surface. The surface should be firm and level to ensure consistent testing conditions.

Pre-Test Procedures

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Perform a standard warm-up that includes arm circles, shoulder stretches, and several practice push-ups. See more details of pre-test procedures.

army pushup

The push-up test remains a core component of army fitness testing protocols

Test Procedure

Procedure: The starting position is in the 'down' position. The hands are held near the shoulders a comfortable distance apart, body straight. Feet may be up to 12 inches apart. On the command 'get set,' the starting position is assumed, and on the command 'go,' start pushing up and raising the body until the arms are fully extended, then the body is lowered again to the starting position. After each full pushup, the hands are lifted off the ground, so there is a visible gap seen by the grader between the palms and the ground. Pausing to rest is permitted only in down position.

Pro Tip: Maintain a steady pace rather than starting too fast and burning out. Most soldiers find that completing one repetition every 2-3 seconds is sustainable for the full two minutes.

Scoring Standards

Scoring: The maximum number of correctly performed push-ups in two minutes is recorded. The scoring depends on the age of the participant. The ACFT uses gender-neutral scoring for the Hand Release Push-Up event. See ACFT for more information about complete test scoring.

Points Repetitions Required Performance Level
100 57+ Maximum
90 47 Excellent
80 37 Very Good
70 27 Good
60 10 Minimum Passing
<60 <10 Failing

Technique Requirements

Comments: For the push-up to be counted, the body must remain rigid in a generally straight line, and move as a unit while performing each rep, and the technique as described must be adhered to. Common reasons for repetitions not counting include sagging hips, pike position, incomplete arm extension, and failure to visibly release hands from the ground.

Notes: The original version of this test was called the T-Pushup, and required the soldier to move the arms out when in the down position to make a 'T' position of the body, rather than just lift the hands off the ground.

Sport-Specific Applications

The hand release push-up is particularly relevant for athletes and military personnel across several domains:

Military and Tactical Athletes: Beyond the ACFT, hand release push-ups develop the explosive pushing power needed for combat operations. The pause at the bottom eliminates momentum, building pure strength that transfers to breaching operations, buddy carries, and combatives.

Combat Sports: Wrestlers, MMA fighters, and judokas benefit from the dead-stop nature of the movement, which mimics the explosive push needed to escape bottom positions or execute throws. Many combat sport athletes incorporate hand release push-ups into their strength endurance training.

Team Sports: Football players, rugby athletes, and hockey players use the hand release push-up to develop the pushing strength required for blocking, tackling, and checking. The movement pattern closely mimics the initial drive in these sport-specific actions.

General Fitness: For recreational athletes, the hand release push-up provides an honest assessment of upper body strength endurance by eliminating the "bounce" that can artificially inflate standard push-up numbers.

How to Improve Your Score

Improving your ACFT Hand Release Push-Up score requires a combination of strength training and muscular endurance work:

Build Base Strength: Incorporate bench press and dumbbell press exercises to increase maximum pushing strength. Aim for 3 sets of 8-12 repetitions at 70-80% of your one-rep max, performed 2-3 times per week.

Practice the Specific Movement: Perform hand release push-ups regularly to develop the specific neuromuscular pattern. Start with 3 sets of maximum repetitions, resting 2 minutes between sets.

Develop Endurance: Once you can perform 30+ repetitions in a single set, focus on reducing rest times and increasing volume. Try pyramid sets (10-15-20-15-10) with minimal rest.

Strengthen Supporting Muscles: Include tricep dips, shoulder press, and core exercises to address potential weak links. A strong core is essential for maintaining proper form throughout the test.

⚠️ Training Note: Allow at least 48 hours between intense push-up sessions to permit adequate recovery. Overtraining can lead to shoulder injuries and decreased performance.

Frequently Asked Questions

How many hand release push-ups do you need to pass the ACFT?

You need a minimum of 10 hand release push-ups to achieve the minimum passing score of 60 points on the ACFT. This standard applies to all age groups and genders, making it one of the most accessible events on the test.

What is the maximum score for ACFT hand release push-ups?

The maximum score of 100 points requires 57 or more hand release push-ups completed in two minutes. This standard is the same across all age groups and represents elite-level upper body strength endurance.

How is the hand release push-up different from a regular push-up?

In the hand release push-up, you must lift your hands and feet off the ground at the bottom of each repetition, creating a visible gap between your palms and the floor. This ensures full range of motion, eliminates momentum from bouncing, and prevents partial repetitions that could inflate scores.

How long do you have to complete the ACFT hand release push-up test?

You have exactly two minutes to complete as many hand release push-ups as possible. The test begins on the command 'Go' and ends when two minutes have elapsed. A grader will count your repetitions throughout.

Can you rest during the ACFT hand release push-up test?

Yes, you can rest during the test, but only in the starting (down) position with your chest on the ground. Resting in the up position, sitting back on your heels, or any other position is not permitted and may result in termination of the event.

What muscles does the hand release push-up test?

The hand release push-up primarily tests the strength endurance of the chest (pectoralis major), shoulders (anterior deltoids), and triceps muscles. It also engages the core muscles for stability and the hip flexors to maintain proper body position throughout the movement.

Is the ACFT hand release push-up scoring the same for males and females?

Yes, as of the current ACFT standards, the hand release push-up scoring is gender-neutral. Both males and females are scored using the same point scale regardless of age group. This differs from the previous APFT which had gender-specific standards.

References

  1. U.S. Army. (2023). "Army Combat Fitness Test (ACFT) Field Testing Manual." Department of the Army, FM 7-22.
  2. Headquarters, Department of the Army. (2022). "Holistic Health and Fitness." ATP 7-22.01.
  3. Kraemer, W.J., & Ratamess, N.A. (2004). "Fundamentals of resistance training: progression and exercise prescription." Medicine & Science in Sports & Exercise, 36(4), 674-688.
  4. Contreras, B., et al. (2012). "A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyography amplitude in the parallel, full, and front squat variations in resistance-trained females." Journal of Applied Biomechanics, 28(2), 134-140.
  5. Cogley, R.M., et al. (2005). "Comparison of muscle activation using various hand positions during the push-up exercise." Journal of Strength and Conditioning Research, 19(3), 628-633.
  6. Ebben, W.P., et al. (2011). "Kinetic analysis of several variations of push-ups." Journal of Strength and Conditioning Research, 25(10), 2891-2894.
  7. Suprak, D.N., et al. (2011). "The effect of position on the percentage of body mass supported during traditional and modified push-up variants." Journal of Strength and Conditioning Research, 25(2), 497-503.

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