The Hand Release Push Up (HRP) is an upper-body strength and endurance event used in the AFT, the updated version of the Army Combat Fitness Test. This test measures how effectively your chest, shoulders, arms, and core work together to complete push-up repetitions using a standardized, full-range movement. Unlike regular push-ups, the HRP requires you to lift your hands entirely off the ground at the bottom of each rep, ensuring every movement is performed with proper depth and consistency.
Purpose of the HRP in the AFT
The HRP is designed to evaluate controlled muscular strength rather than momentum-based push-ups. By removing the hands from the floor at the bottom, the test eliminates half-reps and forces the body to use full chest and shoulder engagement. This makes the event a more accurate reflection of real fitness ability, especially in activities that require pushing strength, supporting body weight, and maintaining stability under load.
How the Hand Release Push Up (HRP) Is Performed
To complete this event correctly, participants start in a standard push-up position with hands slightly wider than shoulders. Each repetition begins with the chest touching the ground completely. After reaching the bottom, the lifter must lift both hands off the ground, reset the position, and then push the body upward until the elbows fully extend. This full movement counts as one repetition. The goal is to complete the maximum number of reps within the allowed time, using consistent form from beginning to end.
Required HRP Technique Standards
A few specific standards must be followed to ensure valid repetitions:
- Chest, hips, and thighs must touch the ground at the bottom
- Hands must be lifted completely off the ground before pushing up
- Body must rise in one straight line — no collapsing or sagging
- Elbows must fully extend at the top of each rep
- Repetitions must be steady and controlled throughout
Following these standards ensures fairness and emphasizes proper upper-body strength.
Why the HRP Matters for AFT Scoring
Your score on the Hand Release Push Up (HRP) contributes directly to your overall AFT results. A higher HRP score indicates strong upper-body endurance, which is important for many physically demanding tasks such as climbing, pushing equipment, lifting objects, or supporting your own body weight under stress. Because the HRP emphasizes form and muscle control, improving this event can significantly boost your AFT total, especially if strength-based events are your weaker areas.
Training to Improve Your Hand Release Push Up (HRP)
Improving your HRP score requires strengthening the major muscle groups that control push-up movement: chest, triceps, shoulders, and core. Training should include both push-up practice and supporting exercises that enhance stability. Practicing the HRP technique repeatedly is important because it teaches your body how to maintain tension and control through the full range of motion. Many participants benefit from alternating between regular push-ups, HRP-specific drills, and targeted strength building.
Training Tips for Better HRP Performance
Here are some effective strategies for building HRP strength:
- Practice slowing down reps to improve control during the hand-release portion
- Add pause push-ups, where you hold the bottom position for 1–2 seconds
- Strengthen triceps with dips, close-grip push-ups, and overhead extensions
- Build shoulder stability with planks, lateral raises, and controlled presses
- Train consistently 3–4 times per week while keeping proper form
Small improvements in technique often lead to major improvements in total reps.
Common Mistakes During HRP and How to Avoid Them
A frequent issue is lifting the hips or chest unevenly during the upward phase, which reduces rep quality. Another mistake is failing to fully lift hands off the ground before pushing up, resulting in invalid repetitions. Some participants rush the movement, causing their form to break down quickly. To avoid these problems, it is important to maintain a tight core, keep the body aligned, and focus on clean, steady reps rather than speed alone.
Benefits of Practicing the HRP Beyond the AFT
Training with the Hand Release Push Up (HRP) has long-term benefits even outside the AFT Calculator. By forcing full range of motion, the HRP builds better chest activation, shoulder power, and push strength. It also improves posture, strengthens the upper back, and trains the core to stay engaged throughout movement. These improvements translate into better athletic performance, increased functional strength, and reduced injury risk in daily activities that require pushing or lifting.
Conclusion
The Hand Release Push Up (HRP) is a valuable assessment of upper-body strength, endurance, and full-range motion control within the AFT. Mastering this event requires proper form, steady training, and balanced strength across the chest, arms, shoulders, and core. When performed correctly, the HRP not only boosts your AFT score but also improves your overall stability and physical readiness. Prioritizing clean technique and progressive training will help you build reliable strength that supports you both inside and outside the test environment.
FAQs
How many reps are considered good for the HRP?
A strong score depends on age and standards, but generally, higher repetition counts reflect good upper-body strength and endurance.
Do the hands have to come completely off the ground on every rep?
Yes. Lifting the hands fully off the floor is required for the repetition to be valid and ensures proper depth.
Can the body sag or bend during the upward phase?
No. The chest, hips, and legs must rise together as a single unit to maintain correct form.
Is HRP harder than regular push-ups?
Most people find HRP more challenging because the hand-release portion prevents momentum and forces true muscle engagement.
How can beginners start training for HRP?
Beginners should start with modified push-ups, short sets of HRPs, and core strengthening exercises to build stability and stamina.
