Fitness Center
Muscular strength / endurance

Hand-Release Push-Up — Arm Extension (HRP)

Measure upper-body muscular endurance with a full range of motion at the bottom.

Army · AFTAir Force · PFRASpace Force · HPA
Muscles trained
Pectorals, Triceps, Anterior deltoids, Core
Equipment
Flat, non-slick surface
Starting position
Prone, hands flat on the ground under the shoulders, feet no wider than shoulder-width, body forming a straight line.
Step-by-step execution
  1. 1Lower chest, thighs, and hips to the ground simultaneously.
  2. 2Lift both hands off the ground momentarily (hand release).
  3. 3Return hands to the start position and press body up as one rigid unit.
  4. 4Fully extend elbows to complete the repetition, then repeat.
Timing
2 minutes.
Valid repetition
Chest, hips, thighs touch simultaneously; both hands leave the ground; body rises as a single unit; elbows fully lock out at the top.
Invalid repetition
Sagging hips, snaking up (hips leading), failing to release hands, or bending at the waist.
Common mistakes
  1. 1Skipping the hand release.
  2. 2Piking the hips to rest at the top.
  3. 3Partial elbow lockout.
Safety
  1. 1Keep neck neutral, eyes down.
  2. 2Stop if wrist pain becomes sharp.
Training progression
  1. 1HRP EMOM sets, 8 min.
  2. 2Push-up ladder pyramids.
  3. 3Weighted push-ups 3×5.
Related exercises
Standard Push-Up (Marine Corps option)
Authorized Marine PFT alternate to pull-ups (capped max score).
Independent educational platform

ISHOT Military Academy is an independent educational preparation platform. Fitness standards can change and may vary by age, sex category used in official scoring, occupational specialty, component (Active / Reserve / National Guard), medical status, command policy, altitude, and authorized event option. Always confirm your official requirements with your recruiter, command, or the applicable military branch.