The Hand-Release Push-Up (HRP) is the third event in the Army Combat Fitness Test (ACFT). It’s a challenging upper body endurance event designed to measure muscular control, strength, and stamina. Unlike standard push-ups, HRP ensures full range of motion and muscle engagement by requiring a deliberate hand lift between repetitions.
Purpose of the HRP Event
The HRP simulates real-world battlefield situations such as movement under fire or hand-to-hand combat, where sustained pushing strength and proper body alignment are critical. It tests upper-body pushing endurance, core stability, and resistance to muscle fatigue all while maintaining strict form.
HRP Execution & Movements
Soldiers begin in the front leaning rest position, hands placed just outside the shoulders, with the body aligned from head to heels. The event includes four distinct movements:
- Movement 1: Lower the chest to the ground
- Movement 2: Lift both hands completely off the ground
- Movement 3: Place hands back down
- Movement 4: Push the body back to the starting position
This strict format is known as the Hand Release Push-Up – Arm Extension, which ensures muscle isolation and reduces cheating. The total number of correct repetitions completed in two minutes determines the score.
Training Tips for HRP Mastery
To improve your HRP performance, incorporate the following into your ACFT train-up sessions or strength training plan:
- ✅ Tricep Push-Ups and Close-Grip Bench Press to target pushing muscles
- ✅ Weight Vest Pushups or speed HRPs to simulate fatigue
- ✅ Bird Dog and face pulls for shoulder and core stability
- ✅ Incline Bench Press, Ring Rows, and Supine Chest Press for upper-body development
- ✅ Practice in ACFT conditions, including wearing Army PRT uniforms and syncing reps to a grader’s boot rhythm
Beyond the Basics: Recovery & Mobility
- Incorporate Tai Yang Bladder Channel and Tai Yin Lung Channel activation techniques to reduce shoulder stiffness
- Use breathing techniques and mobility drills based on Zang Fu organ theory for better postural alignment and stamina
Scoring & Readiness
The HRP is scored out of 100 points and contributes significantly to your total ACFT score card. Strong performance in the HRP event also supports endurance in the Two-Mile Run, as both rely on sustained muscular output.
Whether you’re training at Ft. Bragg, with Trio Fitness Training, or prepping through Syracuse University’s ROTC program, mastering the HRP will give you a solid edge in your ACFT performance.