How to Train for the Army Fitness Test (AFT): Muscular Endurance for the Push-up

The revised Army Fitness Test (AFT) introduces several changes from its predecessor, but one event that continues to challenge soldiers is the Push-Ups 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. In this guide, we'll break down everything you need to know about this demanding exercise and how to train effectively for maximum performance on test day.

Click above to view AFT Training Plans by Rockbound High Performance

What Are Push-Ups with Arm Extension?

The Push-Ups with Arm Extension (formerly called Hand-Release Push-Ups 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:

1. 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.

2. The Push: On command, 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.

3. The Lowering: Bend your elbows to lower your body back to the ground. Your chest, hips, and thighs must touch down simultaneously.

4. The Arm Extension: Without moving your head, body, or legs, fully extend both arms out to the sides into a "T" position. Your arms and hands may touch or slide along the ground during this movement.

5. The Reset: Immediately bring your hands back to the starting position under your shoulders to complete one repetition.

6. The Test: You'll have two minutes to complete as many correct repetitions as possible.

Push-Up Training for the AFT: What Makes This Exercise Challenging?

The Push-Ups with Arm Extension test is significantly more demanding than standard push-ups for several reasons:

1. Elimination of Stretch Reflex: By requiring a complete stop between repetitions, the exercise eliminates the bounce or "stretch reflex" that makes continuous push-ups easier.

2. Core Engagement: The need to maintain perfect body alignment from a dead stop on each repetition requires exceptional core strength and endurance.

3. Shoulder Mobility: The arm extension component demands good shoulder flexibility and stability.

4. Stricter Form Requirements: The test's protocol makes it much more difficult to perform sub-standard repetitions that might have counted in traditional push-up tests.

5. Greater Time Under Tension: The additional movements increase the time muscles spend working during each repetition.

Push-Up Training for the AFT

Current AFT Scoring Table for Push-Ups with Arm Extension

Under the new AFT scoring system, the minimum requirements have increased, especially for combat MOSs. Here's what you need to know:

• All soldiers must earn at least 60 points in each event to pass

• Combat MOS and all male soldiers ages 17-21 must perform at least 15 push-ups to achieve 60 points; 58 reps earns 100 points

• Non-combat female soldiers ages 17-31 must perform at least 11 push-ups

• See the full scoring scale here

Training for Push-Ups with Arm Extension

Training for the AFT push-up: To improve your performance in this event, a comprehensive approach is necessary, focusing on specific muscle groups, proper technique, and endurance training.

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

Include these exercises in your training routine to build the necessary strength foundation:

1. Standard Push-Ups: Build volume with traditional push-ups to develop basic chest and tricep strength.

2. Close-Grip Push-Ups: Position your hands closer together (index fingers almost touching) to emphasize tricep development.

3. Wide-Grip Push-Ups: Place hands wider than shoulder-width to focus more on chest development.

4. Push-Up Holds: Hold the bottom position of a push-up for 20-30 seconds to build isometric strength.

5. Plank Variations: Include standard planks, side planks, and plank shoulder taps to build core stability.

6. Bench Press: Use moderate weights for higher reps (10-15) to build pressing strength.

7. Dumbbell Flyes: Develop chest flexibility and strength throughout the full range of motion.

8. Tricep Dips and Extensions: Strengthen the triceps for better lockout strength.

Specific HRP Training Techniques

To directly improve your Push-Ups with Arm Extension performance, incorporate these specialized training methods:

1. Paused Push-Ups: Perform standard push-ups but pause at the bottom for 2-3 seconds before pushing up to eliminate the stretch reflex benefit.

2. Dead Stop Push-Ups: From the bottom position, fully release your hands from the ground and place them back before pushing up.

3. T-Push-Ups: Practice the complete movement pattern exactly as performed in the test, focusing on smooth transitions between phases.

4. EMOM (Every Minute On the Minute): Perform a set number of HRPs at the start of every minute for 10-15 minutes, resting for the remainder of each minute.

5. Tempo Push-Ups: Use a slow, controlled descent (3-4 seconds down) followed by an explosive push upward to build strength through the full range of motion.

6. Plyo Push-Ups: Build explosive power with clap push-ups or other plyometric variations.

7. Time Under Tension Sets: Perform 30-45 second continuous sets of slow push-ups to build muscular endurance.

8. Core-to-Push Integration: Alternate between 30 seconds of planks and 10-15 push-ups for 5-10 rounds to build the core-push connection.

Common Mistakes and How to Avoid Them

1. Breaking Body Alignment

   • Problem: The "seal" or "worm" movement where hips sag or rise

   • Solution: Focus on core engagement and practice with a stick along your back to maintain awareness of proper alignment

2. Improper Arm/Hand Positioning

   • Problem: Hands too wide or fingers outside shoulder edges

   • Solution: Practice with a template or markers to ensure consistent hand placement

3. Incomplete Range of Motion

   • Problem: Not fully extending elbows at the top position

   • Solution: Focus on squeezing triceps at the top of each rep

4. Resting Too Long

   • Problem: Pausing for too long between movements (more than 5 seconds)

   • Solution: Keep a smooth, continuous tempo and only rest in the front leaning rest position

5. Poor T-Position Technique

   • Problem: Not fully extending arms outward or rushing the movement

   • Solution: Practice slow, deliberate arm extensions focusing on proper form

Recovery and Maintenance Tips

1. Progressive Overload: Gradually increase volume but avoid going to failure in every session to prevent overtraining.

2. Rest Periods: Allow 48 hours between intense upper body workouts to promote recovery.

3. Mobility Work: Include regular shoulder mobility exercises to maintain healthy range of motion.

4. Foam Rolling: Use a foam roller on chest, shoulders, and triceps to reduce muscle tension.

5. Proper Nutrition: Ensure adequate protein intake to support muscle recovery (1.6-2.0g per kg of bodyweight).

6. Hydration: Maintain proper hydration as even mild dehydration can significantly impact performance.

Testing Your Progress

Conducting regular assessments will help you track improvements and identify weaknesses. Try these evaluation methods:

1. Baseline Test: Perform a 2-minute T-Push-Up test to establish your current level.

2. Partial Tests: Conduct 1-minute tests focusing purely on technique and pacing.

3. Fatigue Assessment: After a standard upper body workout, perform a set of 10 perfect form T-Push-Ups to assess form under fatigue.

4. Video Analysis: Record yourself performing the exercise to identify form issues.

Final Thoughts

The Push-Ups with Arm Extension event in the AFT is designed to be challenging, requiring strength, endurance, and technical proficiency. By following a structured training approach that incorporates proper technique practice, progressive overload, and specific endurance work, you can significantly improve your performance.

Remember that consistency is key—regular, focused training over time will yield much better results than sporadic, intense sessions. Start implementing these training strategies well before your test date, and you'll be well on your way to achieving your target score.

---

Need help tracking your AFT scores? Use our AFT Calculator to monitor your progress and see exactly what you need to work on.