Hand-Release Push-Up Calculator

The Hand-Release Push-Up (HRP) measures the muscular endurance of your chest, shoulders, triceps, and core. It requires you to perform push-ups with a hand-release at the bottom of each repetition, ensuring full range of motion.

Execution:

1. Begin in the front leaning rest position (high plank) with hands placed slightly wider than shoulder-width.
2. Lower your body to the ground until your chest touches the surface.
3. Once on the ground, extend both arms out to the sides like a "T" position (hand release).
4. Return hands to the push-up position and push up to return to the starting position.
5. Repeat for as many repetitions as possible in 2 minutes.

Scoring:

Your score is based on the number of properly executed hand-release push-ups completed within the 2-minute time limit. The minimum passing repetition count varies by gender and age group. Check the ACFT standards for detailed scoring tables.

Key Exercises:

• Standard Push-Ups: Build basic pushing strength
• Hand-Release Push-Ups: Practice the exact movement used in the test
• Bench Press: Develop chest and tricep strength
• Shoulder Press: Build shoulder strength and stability
• Tricep Dips: Strengthen triceps for lockout strength
• Plank Variations: Improve core stability

Training Program:

For a comprehensive training program to improve your push-up performance, visit our Push-Up Training Guide.

Common Mistakes:

• Incomplete range of motion (not touching chest to ground)
• Improper hand release (not fully extending arms out)
• Sagging or arching the back
• Lifting hands off ground before arms are fully extended
• Starting with poor form that deteriorates as fatigue sets in