Fitness Center
Muscular endurance

Tempo Push-Up

Cadenced push-up (down-2-count, up-2-count) measuring controlled muscular endurance.

Space Force · HPA
Muscles trained
Pectorals, Triceps, Anterior deltoids, Core
Equipment
Flat surface, Cadence audio
Starting position
Standard push-up start position.
Step-by-step execution
  1. 1Lower over 2 counts to depth.
  2. 2Press up over 2 counts to full lockout.
  3. 3Match the cadence exactly.
  4. 4Test ends on cadence failure or when you break form.
Timing
Continues until cadence break.
Valid repetition
Matches tempo, correct depth, full lockout.
Invalid repetition
Off-tempo rep, sagging, partial depth.
Common mistakes
  1. 1Rushing the down phase.
Safety
  1. 1Warm shoulders.
Training progression
  1. 1Tempo drills 3×8.
  2. 2Isometric holds at 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.