Tips and Techniques: ACFT Hand Release Push-Up

The Hand Release Push-Up (HRPU) is different than the old APFT push-up. This video breaks down how to properly align your body and maximize your body's abilities to achieve your best HRPU ACFT score.
Included:
Step by step guide to get you into the best set up position.
A breakdown of all four phases of the exercise.
How to align your body to ensure the best rest position.
Link to our progression program: drive.google.c...

[@faisalmangal8243]

51 Push ups! 9 more to go!

[@teamdojoe]

The downward motion is the ECCENTRIC motion, not the CONCENTRIC. Just a friendly correction.

[@floyd1986]

Thanks I will see how that works this week.

[@hzjohnson1632]

Those were such helpful tips, I’m now able to pass at the least!

[@AlexMercerFR]

Using these plates to show what the movement on the way up looks like was really a good idea! Also I have a question: if I want to maximize the work in my chest (doing regular push ups), can I apply these tips as well? And wouldn't it be better for me to go down in a more controlled manner?

[@JohnJohnson-fh9qg]

Going down in a controlled manner would be slightly more taxing on your muscles. By letting gravity do that part for you, you would conserve a bit of energy, and that would allow you to get more reps in this event. This technique is probably best to use just on the test or practicing for the test. For the sake of trying to get the best score possible, you want to give yourself every advantage.

[@michiganarngmasterfitnesst8963]

Keeping the emphasis on a vertical forearm helps enable peak function of the chest. All tips translate into performance improvements, biomechanical advantages, and reduced risk of injury. As for a controlled manner question, maximal push-up rep is better achieved in a fast pace. However, training in a controlled manner focusing on time under tension is a phenomenal way to improve push-up capacity. Check out the following study to learn more: www.researchgate.net/publication/267995821_Effect_of_Push-up_Speed_on_Upper_Extremity_Training_until_Fatigue

[@AlexMercerFR]

@@michiganarngmasterfitnesst8963 Thanks for the answer :)

[@jaycraig4154]

I heard you say no more than five seconds on the ground. I can’t find that in ATP 7-22.01. I know it says that the event will be terminated if the Soldier fails to make a continuous effort to raise up off the ground. Please let me know where I can find that info.

[@michiganarngmasterfitnesst8963]

You are correct, there is no reference to five seconds in the ATP. This video was produced prior to ATP publication. Good catch!

[@qwerty_seven5905]

Hi ahm why the other videos is they don’t do hand extension they just bring their hands up enough to see the gap between the palm and the ground? Is that allowed too?

[@michiganarngmasterfitnesst8963]

That form of hand release push-ups was phased out in July of 2019.

[@scottsmith5696]

Do they have the Army manual published yet?

[@michiganarngmasterfitnesst8963]

There is an Army Techniques Publication(ATP). ATP 7-22.01. You can find it on the Army Publishing Directorate website.

[@s.i.fitness3450]

@@michiganarngmasterfitnesst8963 Thanks battle!

[@008jes]

I really wanna do this right before deciding to do it in modified... but I’m so so scared

[@glenwilliams6107]

The arms are no longer extended correct??

[@michiganarngmasterfitnesst8963]

The arm extension has been made the official movement since the release of FRAGO 5 in July.

[@davidnee]

@@michiganarngmasterfitnesst8963 changes frequently but don't need to fully extend the T

[@michiganarngmasterfitnesst8963]

David Nee “Movement 3: the Hand Release: without moving the head, body or legs, the Soldier will immediately move both arms out to the side, straightening the elbows into the T position.” The key statement here is “WILL straighten elbows”.

[@davidnee]

@@michiganarngmasterfitnesst8963 the latest I hear is that the minimum movement is to the outside of the shoulders. If you are buying rest time, I would move to the full extension out.

[@Don_Kedich]

How much time do you have to complete this event?

[@michiganarngmasterfitnesst8963]

Itz_Da_ Eagle 2 minutes

[@Don_Kedich]

@@michiganarngmasterfitnesst8963 Thank you for the speedy reply sir, and also wonderful video. I will be sure to incorporate these tips into my HRP sets. The only thing I did in this video was allow gravity to do half the work for me.

[@yaselyau9754]

Yes. That drop doesn't work to much for females