How to Train for the AFT: Push-Up with Arm Extension

The revised Army Fitness Test (AFT) introduces several changes from its predecessor, but one event that continues to challenge Soldiers is the Push-Up with Arm Extension. This event tests more than just your chest and triceps—it's a comprehensive assessment of upper body endurance, core stability, and proper technique.

What Are Push-Ups with Arm Extension?

The Push-Up with Arm Extension (also called Hand-Release Push-Up or HRP) is one of the five events in the new Army Fitness Test. Unlike standard push-ups, this variation requires a complete reset between repetitions, eliminating the stretch reflex advantage and ensuring each rep starts from a dead stop.

The Official Technique

• Starting Position: Begin in the prone position with your chest, hips, and thighs touching the ground. Your hands should be flat with index fingers positioned inside the outer edges of your shoulders. Feet may be together or up to a boot's width apart
• The Push: Push your entire body up as a single unit until your arms are fully extended in the front leaning rest position. Your body must maintain a generally straight line from head to heels
• The Lowering: Bend your elbows to lower your body back to the ground. Your chest, hips, and thighs must touch down simultaneously
• The Arm Extension: Without moving your head, body, or legs, fully extend both arms out to the sides into a "T" position
• The Reset: Immediately bring your hands back to the starting position under your shoulders to complete one repetition
• The Test: You'll have two minutes to complete as many correct repetitions as possible

What Makes This Exercise Challenging?

• Elimination of Stretch Reflex: By requiring a complete stop between repetitions, the exercise eliminates the bounce that makes continuous push-ups easier
• Core Engagement: The need to maintain perfect body alignment from a dead stop requires exceptional core strength
• Shoulder Mobility: The arm extension component demands good shoulder flexibility and stability
• Stricter Form Requirements: The test's protocol makes it much more difficult to perform sub-standard repetitions
• Greater Time Under Tension: The additional movements increase the time muscles spend working during each repetition

The Primary Muscles Involved

• Chest (Pectoralis major and minor): The primary pushing muscles
• Triceps: Critical for elbow extension and locking out at the top
• Shoulders (Deltoids): Particularly the anterior deltoids for the pushing phase
• Core: The entire core musculature is crucial for maintaining body alignment
• Upper Back: The rhomboids and trapezius are engaged during the arm extension phase

Foundational Exercises

Strength Builders

• Standard Push-Ups: Build volume with traditional push-ups, aiming for sets of 20-30+
• Close-Grip Push-Ups: Emphasize tricep development with hands closer together
• Wide-Grip Push-Ups: Focus more on chest development
• Push-Up Holds: Build isometric strength by holding the top or bottom position for 10-30 seconds
• Bench Press: Build pressing strength for push-up carryover (aim for 1.0-1.25x bodyweight)
• Dumbbell Flyes: Develop chest flexibility and strength through full range of motion
• Tricep Dips and Extensions: Strengthen the triceps for lockout power

Core Stability

• Plank Variations: Essential for maintaining body alignment during the push-up
• Dead Bugs: Build anti-extension core strength
• Bird Dogs: Develop coordination and stability

HRP-Specific Training Techniques

Paused Push-Ups

Pause at the bottom for 2-3 seconds before pushing up. This eliminates momentum and builds starting strength.

Dead Stop Push-Ups

Fully release your hands from the ground between reps. This trains the exact movement pattern of the test.

T-Push-Ups

Practice the complete movement pattern exactly as performed in the test. Focus on smooth, efficient arm extensions.

EMOM (Every Minute on the Minute)

Perform a set number at the start of every minute for 10-15 minutes. Example: 10 HRPs at the top of each minute for 10 minutes = 100 total reps with built-in rest.

Tempo Push-Ups

Slow, controlled descent (3-4 seconds) followed by explosive push upward. Builds strength and control.

Plyometric Push-Ups

Build explosive power with clap push-ups or explosive push-ups where hands leave the ground.

Time Under Tension Sets

30-45 second continuous sets of slow push-ups to build muscular endurance.

Common Mistakes and Fixes

Breaking Body Alignment

Problem: Hips sagging or piking during the movement. Fix: Engage your core before each rep. Think "plank position" at the top of each push-up.

Improper Hand Positioning

Problem: Hands too wide, too narrow, or not under shoulders. Fix: Practice with markers on the ground. Index fingers should be just inside the outer edge of shoulders.

Incomplete Range of Motion

Problem: Not fully extending arms at the top or not touching chest to ground. Fix: Focus on squeezing triceps at the top and feeling chest contact at the bottom.

Resting Too Long Between Reps

Problem: Taking extended pauses in the down position, wasting precious time. Fix: Keep a smooth, continuous tempo. The arm extension should be quick but controlled.

Poor T-Position Technique

Problem: Rushing the arm extension or not fully extending arms. Fix: Practice slow, deliberate arm extensions during training. Speed comes with proficiency.

Sample Training Week

Day 1: Volume

• 5 × Max reps standard push-ups (2-minute rest between sets)
• 3 × 15 dumbbell bench press
• 3 × 12 tricep dips

Day 2: Rest or light cardio

Day 3: Technique

• 4 × 20 T-push-ups (HRP practice)
• 3 × 15 close-grip push-ups
• 3 × 30-second plank holds

Day 4: Rest

Day 5: Power and Endurance

• EMOM: 8 HRPs every minute for 12 minutes
• 3 × 10 plyometric push-ups
• 3 × 20 tempo push-ups (3 seconds down, explosive up)

Days 6-7: Active recovery

Recovery and Maintenance Tips

• Progressive Overload: Gradually increase volume but avoid going to failure in every session
• Rest Periods: Allow 48 hours between intense upper body workouts
• Mobility Work: Include regular shoulder mobility exercises (arm circles, band pull-aparts)
• Foam Rolling: Use a foam roller on chest, shoulders, and triceps
• Proper Nutrition: Ensure adequate protein intake (1.6-2.0g per kg of bodyweight)
• Hydration: Maintain proper hydration for optimal muscle function

Test-Day Strategy

• Warm-Up: 5-10 minutes of arm circles, push-up walkouts, and 10-15 easy push-ups
• Pacing: Start with a sustainable rhythm. Don't burn out in the first 30 seconds
• Breathing: Exhale on the push, inhale on the way down. Keep it rhythmic
• Mental Checkpoints: Break the 2 minutes into 30-second segments
• Push Through: The last 30 seconds is where mental toughness matters most

Conclusion

The Push-Up with Arm Extension rewards consistent, focused training. By building both strength and endurance through varied training methods, mastering proper technique, and developing mental toughness, you can significantly improve your score on test day.

Remember: quality repetitions in training lead to quality repetitions on test day. Never sacrifice form for volume during your preparation.