ACFT Push-up Calculator

Calculate your Hand Release Push-up score and get detailed insights

Hand Release Push-up Score Calculator

Understanding Hand Release Push-ups

Proper Form and Technique

How to perform hand release push-ups correctly:

  • Starting Position: Hands shoulder-width apart, body in straight line
  • Lowering: Bend elbows at 45° angle, lower chest to ground
  • Hand Release: Briefly lift hands off ground while chest remains down
  • Push Up: Return hands to ground, push back to starting position

Muscles Worked

Key muscles targeted in this exercise:

  • Primary: Chest (pectorals), shoulders (deltoids), triceps
  • Supporting: Core muscles, upper back, shoulder stabilizers
  • Benefits: Builds upper body strength and endurance
  • Military Relevance: Improves ability to push heavy objects

Training Progression

How to improve your push-up count:

  • Beginners: Start with modified versions from knees if needed
  • Building Volume: Add 5-10 reps per week to your total
  • Strength Work: Include bench press and dips in your routine
  • Recovery: Allow 48 hours between intense push-up workouts

Common Mistakes

Errors to avoid for better scores:

  • Sagging Hips: Keep your core tight throughout the movement
  • Incomplete Range: Ensure chest touches ground and arms fully extend
  • Improper Hand Release: Lift hands clearly off ground at bottom
  • Poor Elbow Position: Don't let elbows flare out too wide

Performance Enhancement

Tips to maximize your push-up score:

  • Endurance Training: Practice high-rep sets (15-20 reps)
  • Speed Work: Include timed sets to improve pace
  • Strength Building: Add weight with weighted vests or plates
  • Technique: Practice perfect form at slower speeds

Test Day Preparation

How to perform your best on test day:

  • Warm-up: Do 10-15 regular push-ups at moderate pace
  • Pacing: Start at a steady, sustainable rhythm
  • Breathing: Exhale during the pushing phase
  • Mental Focus: Count in small groups (5 or 10) to stay motivated