Fitness Center
Muscular strength / endurance

Standard Push-Up (Marine Corps option)

Authorized Marine PFT alternate to pull-ups (capped max score).

Marines · PFT / CFTNavy · PRT
Muscles trained
Pectorals, Triceps, Anterior deltoids, Core
Equipment
Flat surface
Starting position
Hands under shoulders, body in a straight line, feet together or shoulder-width.
Step-by-step execution
  1. 1Lower chest until upper arms are parallel to the ground.
  2. 2Push up to full elbow extension.
  3. 3Body remains rigid throughout.
Timing
2 minutes.
Valid repetition
Chest reaches proper depth; body remains rigid; elbows lock out.
Invalid repetition
Sagging hips, resting on the ground, partial extension.
Common mistakes
  1. 1Piking hips.
  2. 2Short range of motion.
Safety
  1. 1Keep wrists neutral.
Training progression
  1. 1Weighted push-ups.
  2. 2Tempo push-ups.
  3. 3Dips.
Related exercises
Hand-Release Push-Up — Arm Extension (HRP)
Measure upper-body muscular endurance with a full range of motion at the bottom.
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.