U.S. Army Fitness: Hand-Release Push-Up Requirements, ACFT Standards, and Preparation

How Many Push-Ups to Join the Army?

The minimum push-up requirements for joining the U.S. Army vary significantly by age and gender, forming one component of the current Army Combat Fitness Test (ACFT), which utilizes the Hand-Release Push-Up, or the legacy Army Physical Fitness Test (APFT) for historical reference.

Understanding Army Fitness Standards

Joining the U.S. Army requires meeting rigorous physical fitness standards designed to ensure soldiers are ready for the demands of combat and military service. Historically, the primary physical assessment was the Army Physical Fitness Test (APFT). However, the Army transitioned to a new, more comprehensive evaluation known as the Army Combat Fitness Test (ACFT), which became the official test of record in 2022. The ACFT is designed to better reflect the physical readiness required for modern combat operations, emphasizing functional strength, power, and endurance.

The Army Combat Fitness Test (ACFT) and Push-Ups

The ACFT does not feature the traditional, continuous push-up event seen in the APFT. Instead, it incorporates the Hand-Release Push-Up (HRP), which is a more challenging and functional variation that demands greater core stability and full-body control.

What is the Hand-Release Push-Up (HRP)? The HRP requires the Soldier to descend until their chest touches the ground, then lift both hands an estimated 6 inches off the ground, ensuring a full range of motion, before pressing back up to the starting plank position. This brief hand release prevents "cheating" through momentum or partial repetitions and ensures the use of maximal muscle recruitment for each repetition.

ACFT Scoring for the Hand-Release Push-Up: The ACFT is scored on a 100-point scale for each of its six events, with a minimum passing score of 60 points per event. The number of Hand-Release Push-Ups required varies to achieve these scores, and it is standardized across age and gender.

• Minimum Passing Score (60 points): Generally, a minimum of 10 Hand-Release Push-Ups is required to pass this event.
• Maximum Score (100 points): To achieve the maximum score, a Soldier would typically need to complete 80 or more Hand-Release Push-Ups.

It is crucial to understand that while 10 HRPs represent the minimum to pass, aspiring soldiers should always aim to exceed this baseline significantly.

The Legacy Army Physical Fitness Test (APFT) Push-Up Standards

While the ACFT is the current standard, it's beneficial to understand the APFT push-up requirements as they represent a foundational level of strength and may still be referenced in some contexts. The APFT measured the maximum number of traditional push-ups a Soldier could perform in two minutes.

General APFT Push-Up Minimums (Examples by Age/Gender): These were minimums to pass (60 points out of 100) and varied significantly by age and gender.

• Males (Age 17-21): Approximately 42 push-ups in 2 minutes.
• Females (Age 17-21): Approximately 19 push-ups in 2 minutes.

These numbers would increase or decrease based on the age bracket, with older age groups generally having lower minimums. Achieving a higher score was always encouraged for overall fitness and competitive advantage.

Beyond Push-Ups: The Holistic Nature of Army Fitness

The ACFT emphasizes a holistic approach to fitness, recognizing that a soldier needs strength, power, speed, agility, and endurance. The Hand-Release Push-Up is just one of six events designed to assess these critical physical attributes. The other events of the ACFT include:

• 3-Repetition Maximum Deadlift (MDL): Measures muscular strength and power.
• Standing Power Throw (SPT): Assesses explosive power.
• Sprint-Drag-Carry (SDC): Evaluates muscular endurance, agility, and anaerobic capacity.
• Leg Tuck (LTK) or Plank (PLK): Measures core strength and endurance. The Plank is an alternate event for the Leg Tuck.
• Two-Mile Run (2MR): Assesses aerobic endurance.

Each event is scored independently, and a passing score in all six events is required to meet the Army's fitness standards.

Preparing for Army Fitness Standards: An Exercise Science Approach

To successfully meet and exceed Army fitness standards, a structured and progressive training regimen is essential. This approach should be grounded in exercise science principles.

• Specificity of Training: Practice the exact movements required. For the HRP, this means performing hand-release push-ups regularly. For other ACFT events, incorporate deadlifts, power throws, sprints, drags, carries, leg tucks/planks, and running into your routine.
• Progressive Overload: Gradually increase the demands placed on your body. This could involve increasing repetitions, sets, resistance (for deadlifts), or decreasing rest times.
• Strength Training:
  • Chest and Triceps: Focus on exercises like bench press (barbell or dumbbell), dips, close-grip push-ups, and triceps extensions to build the pressing strength needed for HRPs.
  • Shoulders: Overhead presses, lateral raises, and front raises will build shoulder stability and strength.
  • Core Strength: Implement planks, leg raises, Russian twists, and anti-rotation exercises to support all ACFT events, especially the HRP and Leg Tuck.
  • Posterior Chain: Deadlifts, good mornings, and glute-ham raises are vital for the MDL and overall power.
• Endurance Training: Incorporate interval training, tempo runs, and long-distance runs to build the aerobic capacity necessary for the 2-mile run and overall stamina.
• Power Development: Include exercises like plyometric push-ups, box jumps, and medicine ball throws to enhance explosive power for the SPT.
• Mobility and Flexibility: Regular stretching and mobility work are crucial for achieving proper form, preventing injuries, and maximizing performance across all events.
• Nutrition and Recovery: A balanced diet rich in macronutrients and micronutrients, coupled with adequate sleep, is fundamental for muscle repair, energy replenishment, and overall adaptation to training.

Proper Hand-Release Push-Up Technique

Mastering the correct technique for the Hand-Release Push-Up is paramount for both performance and injury prevention.

• Starting Position: Begin in a plank position with hands directly under your shoulders, fingers pointing forward, and feet together or up to shoulder-width apart. Your body should form a straight line from head to heels.
• Descent: Lower your body as a single unit, maintaining a rigid plank, until your chest, hips, and thighs touch the ground simultaneously. Your elbows should be tucked in slightly, not flared out wide.
• Hand Release: Once your chest is on the ground, lift both hands off the ground approximately 6 inches, briefly separating them from the floor.
• Ascent: Place your hands back on the ground and press up, maintaining a straight body line, until your elbows are fully extended, returning to the starting plank position.
• Common Faults to Avoid:
  • Sagging Hips or Arching Back: Indicates weak core engagement.
  • Incomplete Hand Release: Not lifting hands fully off the ground.
  • Head Dropping: Maintain a neutral spine.
  • Pushing Up in Segments: The body should move as one unit, not with hips or chest rising first.

The Importance of Exceeding Minimums

While meeting the minimum requirements is necessary, aspiring soldiers are strongly encouraged to aim for scores significantly above the passing threshold. Exceeding minimums provides several advantages:

• Enhanced Combat Readiness: Stronger, more enduring soldiers are better prepared for the physical demands of military operations.
• Increased Resilience and Reduced Injury Risk: A higher level of fitness translates to greater physical resilience and a lower likelihood of training-related injuries.
• Improved Performance in Training: Stronger foundational fitness allows for more effective participation in demanding military training.
• Career Advancement: Higher ACFT scores can positively impact career progression and opportunities within the Army.

Consulting Official Sources

Army fitness standards and the specifics of the ACFT are subject to updates. Therefore, it is always recommended that individuals interested in joining the Army consult the official U.S. Army recruiting website or speak directly with an Army recruiter for the most current and detailed information regarding physical fitness requirements.