Mastering AFT Push Ups with Arm Extension for the Army Fitness Test

The Army Fitness Test (AFT) brings a fresh set of challenges, and the aft Push ups with Arm Extension event is no joke. This isn’t just about pumping out standard push-ups—it’s a full-on test of your upper body strength, core stability, and ability to nail perfect form under pressure. If you’re gearing up for the AFT, this guide will walk you through everything you need to know to crush this event and boost your score on test day.

What Are Push-Ups with Arm Extension?

The Push-Ups with Arm Extension, once called Hand-Release Push-Ups, is one of the five core events in the AFT. Unlike regular push-ups, this version forces you to reset completely between reps, so there’s no cheating by bouncing off the ground. Every rep starts from a dead stop, making it a true test of raw strength and control.

How to Do It Right:

• Starting Position: Lie face-down, chest, hips, and thighs flat on the ground. Place your hands flat, with your index fingers just inside the outer edges of your shoulders. Feet can be together or up to a boot’s width apart.

• The Push: Push your whole body up as one solid unit until your arms are fully extended in the front leaning rest position. Keep your body in a straight line from head to heels—no sagging or piking.

• The Lowering: Lower yourself back down by bending your elbows. Your chest, hips, and thighs should hit the ground at the same time.

• The Arm Extension: Without moving your head, body, or legs, stretch both arms out to the sides into a “T” shape. Your arms can touch or slide along the ground.

• The Reset: Snap your hands back under your shoulders to complete one rep.

• The Test: You’ve got two minutes to crank out as many perfect reps as possible.

Why This Exercise Is So Tough

The Push-Ups with Arm Extension event isn’t your average push-up drill. Here’s why it’s a beast:

• No Stretch Reflex: The full reset between reps kills the elastic “bounce” you get in regular push-ups, forcing your muscles to work harder from a dead stop.

• Core Power: Keeping your body rigid and aligned through every rep demands serious core strength.

• Shoulder Mobility: Extending your arms into that T-position tests your shoulder flexibility and stability.

• Strict Form: Sloppy reps don’t count. The AFT’s rules are tight, so you’ve got to nail the technique every time.

• Longer Muscle Work: The extra arm movement means your muscles are under tension longer, making each rep more grueling.

AFT Scoring for Push-Ups with Arm Extension

The AFT scoring system doesn’t mess around. Here’s the breakdown:

• Every soldier needs at least 60 points per event to pass.

• For combat MOS and male soldiers aged 17–21, you’ll need at least 15 reps to hit the minimum 60 points. Max out at 58 reps for a perfect 100.

• Non-combat female soldiers aged 17–31 need at least 11 reps to pass.

• Check the full scoring table for details.

How to Train for Push-Ups with Arm Extension

To dominate this event, you need a smart training plan that builds strength, hones technique, and boosts endurance. Here’s how to get it done.

Key Muscles to Target:

• Chest (Pectoralis Major/Minor): Powers the pushing motion.

• Triceps: Locks out your arms at the top.

• Shoulders (Deltoids): Drives the push and stabilizes during arm extensions.

• Core: Keeps your body straight and steady.

• Upper Back (Rhomboids/Trapezius): Engages during the T-position.

Foundational Exercises to Build Strength

Mix these into your routine to lay a solid base:

• Standard Push-Ups: Crank out high reps to build chest and tricep endurance.

• Close-Grip Push-Ups: Hands close together to hammer your triceps.

• Wide-Grip Push-Ups: Hands wider than shoulders to hit your chest harder.

• Push-Up Holds: Hold the bottom of a push-up for 20–30 seconds to build isometric strength.

• Plank Variations: Standard planks, side planks, and shoulder-tap planks to strengthen your core.

• Bench Press: Use moderate weight for 10–15 reps to boost pressing power.

• Dumbbell Flyes: Stretch and strengthen your chest through a full range of motion.

• Tricep Dips/Extensions: Build lockout strength for the top of each rep.

Specialized Training for Push-Ups with Arm Extension

To directly improve your performance, add these targeted drills:

• Paused Push-Ups: Pause for 2–3 seconds at the bottom of each rep to mimic the dead stop.

• Dead Stop Push-Ups: Lift your hands off the ground at the bottom before pushing up.

• T-Push-Ups: Practice the exact AFT movement, focusing on smooth arm extensions.

• EMOM (Every Minute On the Minute): Do a set number of reps at the start of every minute for 10–15 minutes, resting until the next minute.

• Tempo Push-Ups: Lower slowly (3–4 seconds), then explode upward to build control and power.

• Plyo Push-Ups: Add clap push-ups to develop explosive strength.

• Time Under Tension Sets: Do slow push-ups for 30–45 seconds to boost endurance.

• Core-to-Push Drills: Alternate 30 seconds of planks with 10–15 push-ups for 5–10 rounds to connect core and pushing strength.

Common Mistakes and How to Fix Them

Avoid these pitfalls to ensure your reps count:

• Breaking Body Alignment: Sagging hips or worming up throws off form. Fix it by engaging your core and practicing with a broomstick along your spine to stay straight.

• Wrong Hand Position: Hands too wide or fingers outside shoulders? Use markers to keep your hands in the right spot.

• Incomplete Push: Not locking out your elbows at the top? Squeeze your triceps hard at the peak of each rep.

• Lingering Too Long: Pausing more than 5 seconds between movements? Keep a steady rhythm and only rest in the front leaning rest position.

• Sloppy T-Position: Rushing or not fully extending your arms? Slow down and focus on reaching that full T-shape.

Recovery and Maintenance Tips

To keep improving without burning out:

• Progressive Overload: Gradually increase reps or intensity, but don’t max out every session.

• Rest: Give your upper body 48 hours between heavy workouts to recover.

• Mobility: Add shoulder stretches to maintain flexibility and prevent injury.

• Foam Rolling: Roll out your chest, shoulders, and triceps to ease tightness.

• Nutrition: Aim for 1.6–2.0g of protein per kg of body weight to fuel muscle repair.

• Hydration: Stay hydrated—dehydration can tank your performance fast.

Track Your Progress

Regular check-ins help you gauge improvement and spot weak points:

• Baseline Test: Do a full 2-minute T-Push-Up test to see where you stand.

• Mini Tests: Try 1-minute tests to focus on pacing and form.

• Fatigue Check: After an upper body workout, do 10 perfect T-Push-Ups to test form under stress.

• Video Review: Record yourself to catch and fix technique errors.

Crush the Army Fitness Test! Use our free AFT Score Calculator to check scores, track progress, and instantly see where you can improve.

Final Thoughts

The Push-Ups with Arm Extension is a tough nut to crack, blending strength, endurance, and precision. But with a focused training plan—mixing strength-building exercises, technique drills, and smart recovery—you can absolutely dominate this event. Consistency beats intensity every time, so start early, train regularly, and refine your form. By test day, you’ll be ready to rack up those reps and hit your target score with confidence.

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