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ACFT Hand Release Push Up: Unlock Your Strength

Are you preparing for the Army Combat Fitness Test (ACFT) and looking for ways to improve your push-up scores? Look no further than the ACFT Hand Release Push-Up! This variation is designed to increase your upper body strength and endurance while improving your form and technique. Here at FitGAG, we’ve dug deep into this push-up variation and are excited to share our insights with you. Get ready to unlock your strength!

Exercise Information

The ACFT Hand Release Push Up is a resistance training exercise that specifically targets the muscles in the chest and arms. This exercise is an enhanced version of the classic push up, adding difficulty to the traditional push up by having the athlete release their hands from the ground during each rep. Let’s dive into some general information about this exercise:

Level

The ACFT Hand Release Push Up is an intermediate-level exercise that is suitable for individuals of an intermediate fitness level.

Equipment

To perform the ACFT Hand Release Push Up, you will need a flat, stable surface and enough space to perform the exercise.

Type of Exercise

The ACFT Hand Release Push Up is a compound exercise that targets the muscles in the chest and arms, involving multiple-joint movements that mainly focus on a few primary muscle groups.

ACFT Hand Release Push-Up Exercise: Working Muscles

The ACFT (Army Combat Fitness Test) Hand Release Push-Up is a challenging variation of the traditional push-up that targets multiple muscle groups in the body. It is a compound exercise that focuses primarily on the chest, shoulders, and triceps while also engaging several other muscle groups. In this section, we will discuss the primary and secondary muscle groups that are involved during the ACFT Hand Release Push-Up exercise.

Primary Muscle Group: Chest

The primary muscle group targeted during the ACFT Hand Release Push-Up exercise is the chest muscles. The chest muscles, also known as the pectoral muscles, are responsible for pushing the arms away from the body. During the ACFT Hand Release Push-Up exercise, the chest muscles are engaged to push the body off the ground and return it to the starting position.

Secondary Muscle Group: Shoulders and Triceps

In addition to the chest muscles, the ACFT Hand Release Push-Up exercise also engages the shoulders and triceps. The shoulders are responsible for stabilizing the shoulder joint and assisting with arm movements. During the ACFT Hand Release Push-Up exercise, the shoulders are engaged to help stabilize the body and maintain proper form. The triceps are located on the back of the upper arm and are responsible for extending the elbow joint. During the ACFT Hand Release Push-Up exercise, the triceps are engaged to help push the body off the ground.

By engaging both the primary and secondary muscle groups, the ACFT Hand Release Push-Up exercise provides a comprehensive workout for the upper body muscles. This makes it an effective exercise for improving upper body strength and endurance, as well as developing a toned and muscular upper body.

Stay tuned for the next section, where we will discuss the benefits of the ACFT Hand Release Push-Up exercise.

Benefits of ACFT Hand Release Push-Up

The ACFT Hand Release Push-Up is a challenging variation of the traditional push-up that offers a range of benefits. Here are five benefits of incorporating this exercise into your fitness routine:

  • Increased Upper Body Strength: The ACFT Hand Release Push Up targets your chest, shoulders, and triceps, making it an excellent exercise for increasing upper body strength. By regularly performing this exercise, you can build muscle and improve your overall strength and endurance.
  • Improved Muscular Endurance: The ACFT Hand Release Push-Up is a high-intensity exercise that requires you to hold your body in a static position while engaging your muscles. This can help improve your muscular endurance, making it easier to perform other exercises and daily activities.
  • Enhanced Core Stability: The ACFT Hand Release Push-Up requires you to engage your core muscles throughout the exercise, which can help improve your core stability and balance. This can be particularly beneficial for athletes or anyone who wants to improve their overall athletic performance.
  • Improved Range of Motion: The ACFT Hand Release Push Up requires you to lower your body all the way to the ground before pushing up, which can help improve your range of motion in your shoulders, chest, and back. This can be particularly beneficial for anyone who spends a lot of time sitting or has poor posture.
  • Cardiovascular Benefits: The ACFT Hand Release Push Up is a high-intensity exercise that can help increase your heart rate and provide cardiovascular benefits. By incorporating this exercise into your fitness routine, you can improve your cardiovascular health and fitness.

By regularly performing the ACFT Hand Release Push-Up, you can enjoy these benefits and more. However, it’s important to start slowly and progress gradually to avoid injury and ensure proper form. Additionally, it’s important to incorporate a variety of exercises into your fitness routine to ensure you’re targeting all muscle groups and avoiding boredom.

ACFT Hand Release Push-Up: Step-by-Step Instructions

The ACFT Hand Release Push-Up is a challenging variation of the traditional push-up that targets the chest, shoulders, and triceps. Before diving into the instructions, let’s start with the starting position.

Starting Position:

  • Start in a prone position (face down) with your hands slightly wider than shoulder-width apart.
  • Keep your toes on the ground and your feet together.
  • Tighten your core and engage your glutes.

Now, let’s move on to the step-by-step instructions for the ACFT Hand Release Push-Up exercise:

  1. Lower your body down to the ground, keeping your elbows close to your body.
  2. As you lower down, release your hands from the ground and lift them up slightly.
  3. Pause for a second or two in this position before placing your hands back on the ground.
  4. Push your body back up to the starting position, keeping your elbows close to your body.
  5. Repeat these steps for the desired number of repetitions.

ACFT Hand Release Push-Up – Proper Form and Technique

The ACFT Hand Release Push-Up is a challenging variation of the traditional push-up that is part of the Army Combat Fitness Test. It targets your chest, triceps, and shoulder muscles while also improving your core stability and upper body endurance. Performing the exercise with proper form and technique is essential to avoid injury and achieve maximum results.

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Starting Position

Assume the standard push-up position with your hands slightly wider than shoulder-width apart, fingers pointing forward, and your body in a straight line from head to heels.

Engage your core muscles and squeeze your glutes to maintain a stable position.

Proper Form and Technique

Lower Your Body: Lower your body towards the ground while keeping your elbows close to your sides. Lower your chest all the way to the ground and lift your hands off the ground.

  • Hands Release: As your chest touches the ground, release your hands from the floor and lift them slightly off the ground.
  • Pause and Hold: Pause for a second at the bottom position with your hands lifted off the ground.
  • Push-Up: Push yourself up explosively while keeping your core tight and your body in a straight line.
  • Keep Your Head Aligned: Keep your head aligned with your spine throughout the exercise. Do not let your neck droop or look up.
  • Breathe: Remember to breathe throughout the exercise. Inhale as you lower your body and exhale as you push yourself up.
  • Keep Your Hips Stable: Do not let your hips sag or lift up as you lower your body. Keep them stable and in line with your shoulders and heels.
  • Engage Your Arms: While your chest and triceps are the primary muscles working, your arms also play a role in stabilizing the movement. Keep your arms straight and engage your shoulders and triceps.
  • Don’t Overdo It: Do not push up too far, as this can strain your shoulders and cause injury. Push up only as far as you can maintain proper form and control.
  • Add Variety: Once you have mastered the basic ACFT Hand Release Push-Up, try variations such as adding a clap or explosive jump at the end of the push-up or performing the exercise with your feet elevated on a bench or stability ball.
  • Warm-Up: Always warm up your upper body muscles before performing the ACFT Hand Release Push-Up. This will help you avoid injury and improve your performance.

By following these tips, you can perform the ACFT Hand Release Push-Up with proper form and technique, targeting your chest, triceps, and shoulder muscles effectively while minimizing the risk of injury. Remember to start slowly, focus on your core, and gradually increase the difficulty of the exercise over time.

Frequency and Progression: How to Get the Most Out of Your ACFT Hand Release Push-Up Workouts

The ACFT Hand Release Push-Up is a challenging exercise that targets the chest, triceps, shoulders, and core muscles. It is a popular exercise among military personnel as it is part of the Army Combat Fitness Test (ACFT). In this section, we will discuss how to properly incorporate the ACFT Hand Release Push-Up into your workout routine and how to progress with this exercise over time.

Frequency

To see significant results with the ACFT Hand Release Push-Up, it is recommended to perform this exercise at least 2-3 times a week. However, it is important to allow your muscles to rest and recover between workouts to avoid overtraining and injury. You can alternate between ACFT Hand Release Push-Ups and other chest exercises to give your muscles a break.

Progressive Overload

Like any exercise, it is important to progress with the ACFT Hand Release Push-Up over time to continue challenging your muscles and see results. One way to progress is to increase the number of reps or sets you perform with each workout. Another way is to increase the difficulty of the exercise by adding resistance, such as wearing a weight vest or placing your feet on an elevated surface. Gradually increase the resistance and avoid adding too much too quickly to avoid injury.

Periodization

To keep your workouts challenging and prevent plateaus, it is important to vary the intensity and volume of your ACFT Hand Release Push-Up workouts over time. One way to do this is by using periodization, which involves cycling through different phases of training such as strength, endurance, and hypertrophy. For example, you could focus on strength for 4-6 weeks by performing 3-5 sets of 5-8 reps with heavier resistance, then switch to an endurance phase for 4-6 weeks by performing 2-3 sets of 10-12 reps with lighter resistance.

Mix It Up

To prevent boredom and keep your workouts fresh, it is important to mix up your ACFT Hand Release Push-Up exercises. You can vary the position of your hands and feet to target different areas of the chest and triceps muscles. For example, you can perform ACFT Hand Release Push-Ups with your hands closer together or further apart. You can also add in other exercises, such as dips or chest flies, to work the entire chest.

Proper Form

Proper form is essential when performing the ACFT Hand Release Push-Up to avoid injury and get the most out of the exercise. Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body down to the ground until your chest touches the ground, release your hands from the ground, then press your hands back up to the starting position. Make sure to keep your abs engaged throughout the exercise and avoid arching your back.

Track Your Progress

To ensure you are making progress and staying on track with your ACFT Hand Release Push-Up workouts, it is important to track your progress. Keep a workout journal or use a fitness app to log your reps, sets, and resistance used for each exercise. This will help you identify areas where you need to improve and keep you motivated to continue pushing yourself.

Incorporating the ACFT Hand Release Push-Up into your workout routine can be a great way to strengthen your chest, triceps, shoulders, and core muscles. By following these tips for frequency, progressive overload, and periodization, you can ensure that you are getting the most out of your ACFT Hand Release Push-Up workouts and reaching your fitness goals.

Mistakes of ACFT Hand Release Push Up

The ACFT hand release push-up is a challenging exercise that targets your chest, triceps, shoulders, and core. However, like any exercise, there are common mistakes that can reduce its effectiveness and increase the risk of injury. Here are five mistakes to avoid during ACFT hand-release push-up exercises:

  • Not releasing your hands: Hand release is a crucial part of this exercise. Neglecting to release your hands during the push-up can reduce the effectiveness of the exercise and increase the risk of injury.
  • Raising your hips: Raising your hips during the ACFT hand-release push-up can take the focus away from your chest and triceps, reducing the effectiveness of the exercise. Instead, keep your body in a straight line from your head to your heels.
  • Not engaging your core: Engaging your core is essential to maintain proper form during the ACFT hand release push-up. Failure to engage your core can reduce the effectiveness of the exercise and increase the risk of injury.
  • Going too fast: Going too fast during the ACFT hand-release push-up can reduce the effectiveness of the exercise and increase the risk of injury. Instead, move slowly and with control, focusing on maintaining proper form throughout the movement.
  • Not using a full range of motion: Neglecting to use a full range of motion during the ACFT hand release push-up can reduce the effectiveness of the exercise. Make sure to lower your body all the way to the ground, release your hands, and push your body back up to the starting position.
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By avoiding these common mistakes, you can ensure that you are getting the most out of your ACFT hand-release push-up exercises while reducing the risk of injury. Remember to release your hands, keep your body in a straight line, engage your core, move slowly and with control, and use a full range of motion. With consistent practice, you can build a strong and defined upper body with the ACFT hand-release push-up exercise.

Variations of the ACFT Hand Release Push-Up: Mix Up Your Routine

The ACFT Hand Release Push-Up is a challenging exercise that works your chest, triceps, shoulders, and core. However, doing the same exercise every day can get boring after a while. Here are some variations to mix up your routine and keep your workouts interesting:

Wide-Grip Hand Release Push-Up

This variation targets your chest and shoulders more intensely than the standard ACFT hand-release push-up.

  1. Start in a push-up position, but place your hands wider than shoulder-width apart.
  2. Perform the hand-release push-up as usual.

Close-Grip Hand Release Push-Up

This variation targets your triceps more intensely than the standard ACFT hand-release push-up.

  1. Start in a push-up position, but place your hands closer than shoulder-width apart.
  2. Perform the hand-release push-up as usual.

Spiderman Hand Release Push-Up

This variation works your chest, shoulders, and obliques.

  1. Start in a push-up position, but as you lower your body to the ground, bring your right knee up to your right elbow.
  2. As you push your body up, bring your leg back to the starting position.
  3. Repeat on the other side.

Plyometric Hand Release Push-Up

This variation adds explosiveness to the exercise, making it more challenging.

  1. Start in a push-up position, but as you push your body up, use enough force to lift your hands off the ground.
  2. Land with your hands in the starting position and perform another rep.

One-Arm Hand Release Push-Up

This variation challenges your balance and stability while working your chest and triceps.

  1. Start in a push-up position, but place one hand behind your back.
  2. Perform the hand-release push-up with the other arm, then switch sides.

Incorporating these variations into your ACFT hand-release push-up routine can help you avoid boredom and achieve greater gains in upper body strength and stability. As always, make sure to use proper form and technique to avoid injury.

ACFT Hand Release Push-Up: 5 Alternatives to Build Upper Body Strength

The ACFT Hand Release Push-Up is a challenging exercise that targets your chest, triceps, and shoulders and is a popular choice for military fitness testing. However, if you want to mix up your routine or don’t have access to the equipment needed for this exercise, there are plenty of alternatives you can try. In this section, we’ll explore five exercises that target your upper body and can help you build strength and improve your performance.

Diamond Push-Ups

Diamond Push-Ups are a great exercise for targeting your triceps and chest.

To perform Diamond Push-Ups:

  1. Start in a regular push-up position, but bring your hands close together, so that your thumbs and index fingers touch to form a diamond shape.
  2. Lower your body towards the ground, keeping your elbows close to your body, and push back up.
  3. Repeat for 3-5 sets of 10-15 reps.

Close Grip Bench Press

The Close Grip Bench Press is a gym-based exercise that targets your triceps and chest.

  1. Lie on a bench with your hands close together on the bar, slightly narrower than shoulder-width apart.
  2. Lower the bar to your chest, keeping your elbows close to your body, and push back up.
  3. Repeat for 3-5 sets of 8-12 reps.

Dips

Dips are a great bodyweight exercise that targets your triceps, chest, and shoulders.

To perform Dips:

  1. Place your hands on parallel bars or a bench behind you, and lower your body until your elbows are at a 90-degree angle.
  2. Push back up until your arms are straight, and repeat for 3-5 sets of 8-12 reps.

Incline Push-Ups

Incline Push-Ups are a great exercise for beginners or anyone who wants to work on their upper body strength.

To perform Incline Push-Ups:

  1. Place your hands on an elevated surface, such as a bench or step, and lower your body towards the ground.
  2. Push back up, and repeat for 3-5 sets of 10-15 reps.

Shoulder Press

The Shoulder Press is a gym-based exercise that targets your shoulders and can help improve your upper body strength.

  1. Stand with dumbbells or a barbell at shoulder height, and press the weight straight up until your arms are fully extended.
  2. Lower the weight back down to shoulder height, and repeat for 3-5 sets of 8-12 reps.

Incorporating these alternatives to the ACFT Hand Release Push-Up into your routine is a great way to target your upper body and build strength. These exercises require little to no equipment and can be done at home or at the gym. Give them a try and see how they work for you!

ACFT Hand Release Push-Up: Tips and Tricks for a Stronger Upper Body

The ACFT Hand Release Push-Up is a challenging exercise that targets your chest, shoulders, triceps, and core muscles. It’s an excellent exercise for building upper body strength and improving your overall fitness. In this section, we’ll share some tips and tricks to help you perform the ACFT Hand Release Push-Up correctly and get the most out of it.

  • Warm-Up: Before performing the ACFT Hand Release Push-Up, it’s essential to warm up your upper body muscles. You can do some light jogging, arm circles, or other upper body exercises to get your blood flowing and increase your heart rate.
  • Proper Form: Maintaining proper form is crucial when performing the ACFT Hand Release Push-Up. Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest touches the ground, then lift your hands off the ground before pushing yourself back up to the starting position.
  • Engage Your Core: To perform the ACFT Hand Release Push-Up correctly, you need to engage your core muscles. Before you begin the exercise, take a deep breath, and draw your belly button towards your spine. This action activates your core muscles and helps you maintain proper form during the exercise.
  • Breathe Properly: Breathing properly is essential during the ACFT Hand Release Push-Up. Inhale as you lower your body to the ground, exhale as you lift your hands off the ground, and inhale again as you push yourself back up to the starting position. This breathing pattern helps you maintain proper form and engages your core muscles effectively.
  • Maintain Control: When performing the ACFT Hand Release Push-Up, it’s crucial to maintain control throughout the movement. Don’t rush through the exercise or use momentum to push yourself up. Instead, use your upper body muscles to control your movements and maintain proper form.
  • Don’t Overdo It: The ACFT Hand Release Push-Up can be challenging, so don’t overdo it. Start with a few reps and gradually increase the number of reps and sets as your upper body strength improves. Overdoing it can lead to muscle strain or injury.
  • Stretch Your Muscles: Stretching your upper body muscles before and after the ACFT Hand Release Push-Up can help prevent muscle strain and injury. Stretch your chest, shoulders, triceps, and core muscles before and after the exercise.
  • Use a Mat: Using a mat or a cushion can help reduce the impact on your hands and wrists while performing the ACFT Hand Release Push-Up.
  • Mix it Up: Mixing up your ACFT Hand Release Push-Up routine can help keep your workout fresh and challenging. You can try performing the exercise with your feet elevated or adding weights to increase the difficulty level.
  • Stay Consistent: Consistency is the key to success with any exercise routine. Incorporate the ACFT Hand Release Push-Up into your workout routine at least twice a week, and gradually increase the frequency as your upper body strength improves.
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Incorporating these tips and tricks into your ACFT Hand Release Push-Up routine can help you get the most out of this exercise and achieve a stronger upper body. Remember to always maintain proper form, engage your core muscles, and listen to your body. With time and practice, you’ll be able to perform the ACFT Hand Release Push-Up like a pro and achieve your fitness goals.

Incorporating ACFT Hand Release Push-Up into Your Workout Routine for Maximum Effect

The ACFT Hand Release Push-Up is a variation of the traditional push-up that can help you build strength and endurance in your chest, shoulders, and triceps. Here are some tips to help you incorporate this exercise into your workout routine for maximum effect:

  • Warm-up properly: Before doing the ACFT Hand Release Push-Up, it’s important to warm up your chest, shoulders, and triceps. This can include exercises like arm circles, shoulder rolls, and light cardio.
  • Use proper form: To perform the ACFT Hand Release Push-Up, start in a plank position with your hands shoulder-width apart. Lower your body down to the ground, releasing your hands at the bottom. Pause for a second, then push your body back up to the starting position. Make sure to keep your core engaged and your back flat throughout the exercise.
  • Mix up your routine: Don’t just perform the ACFT Hand Release Push-Up in isolation. Mix it up by incorporating other exercises that target your chest, shoulders, and triceps, such as bench presses, dumbbell flies, and overhead presses.
  • Vary the rep range: To maximize the benefits of the ACFT Hand Release Push-Up, try varying the rep range. You can perform sets of 10-12 reps with heavier weights to build strength or sets of 15-20 reps with lighter weights to focus on muscular endurance.
  • Use progressive overload: To continue to see progress, you’ll need to use progressive overload, which means gradually increasing the weight, reps, or sets over time. This will challenge your muscles and help them grow stronger.
  • Don’t overdo it: It’s important to give your muscles time to recover, so don’t overdo it with the ACFT Hand Release Push-Up. Aim to perform 3-4 sets of 10-15 reps, 1-2 times per week.
  • Focus on your breathing: It’s important to exhale as you push up and inhale as you lower your body down. This will help you engage your chest, shoulders, and triceps and get the most out of each rep.
  • Rest between sets: Allow your muscles time to recover between sets. Rest for 30-60 seconds between sets to ensure that you’re performing each rep with proper form.
  • Engage your core: To fully engage your core muscles, make sure to keep your abs tight throughout the exercise. This will help you maintain proper form and get the most out of each rep.
  • Increase difficulty level: Once you have mastered the basic form of the ACFT Hand Release Push-Up, you can increase the difficulty level by elevating your feet on a bench or stability ball or adding weight to your back.

By incorporating these tips into your workout routine, you’ll be well on your way to maximizing the benefits of the ACFT Hand Release Push-Up and achieving a stronger, more toned upper body.

Ultimate Workout Plan for ACFT Hand Release Push-Up

The ACFT Hand Release Push-Up is a challenging exercise that requires a lot of upper body and core strength. If you’re looking to improve your performance on the Army Combat Fitness Test (ACFT), adding this exercise to your workout routine can be beneficial. Here’s a one-week workout plan to help you master the ACFT Hand Release Push-Up:

Day 1: Chest and Triceps

  • Warm-up: 5-10 minutes of cardio
  • Barbell Bench Press: 3 sets x 10 reps
  • Incline Dumbbell Press: 3 sets x 12 reps
  • ACFT Hand Release Push-Up: 3 sets x 10 reps
  • Triceps Pushdown: 3 sets x 12 reps
  • Cable Flyes: 3 sets x 10 reps
  • Cool-down: 5-10 minutes of stretching

Day 2: Rest Day

Day 3: Back and Biceps

  • Warm-up: 5-10 minutes of cardio
  • Pull-ups: 3 sets x 10 reps
  • Lat Pulldown: 3 sets x 12 reps
  • Seated Cable Rows: 3 sets x 10 reps
  • ACFT Hand Release Push-Up: 3 sets x 10 reps
  • Hammer Curl: 3 sets x 10 reps
  • Cool-down: 5-10 minutes of stretching

Day 4: Rest Day

Day 5: Shoulders and Triceps

  • Warm-up: 5-10 minutes of cardio
  • Seated Dumbbell Shoulder Press: 3 sets x 10 reps
  • Side Lateral Raise: 3 sets x 12 reps
  • Front Dumbbell Raise: 3 sets x 10 reps
  • ACFT Hand Release Push-Up: 3 sets x 10 reps
  • Triceps Dips: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 6: Rest Day

Day 7: Legs and Biceps

  • Warm-up: 5-10 minutes of cardio
  • Barbell Squats: 3 sets x 10 reps
  • Leg Press: 3 sets x 12 reps
  • Romanian Deadlifts: 3 sets x 10 reps
  • ACFT Hand Release Push-Up: 3 sets x 10 reps
  • Barbell Curl: 3 sets x 10 reps
  • Cool-down: 5-10 minutes of stretching

Remember to start slow and focus on proper form and technique when performing the ACFT Hand Release Push-Up. It’s essential to engage your core muscles throughout the movement and release your hands from the ground during the down phase. With consistent practice and effort, you’ll be able to master this challenging exercise and excel on the ACFT!

Conclusion

The ACFT Hand Release Push-Up is an excellent exercise for anyone looking to improve their upper body strength and endurance. However, as with any exercise, it’s crucial to start slowly and gradually increase the intensity to avoid injury and get the most out of the workout. So, if you’re looking to ace the push-up portion of the ACFT or simply want to improve your upper body strength, give this variation a try and see the results for yourself. Thanks for reading, and keep fit with FitGAG!

Author

  • Todd Miller

    Todd Miller is a CrossFit Level 2 Trainer with a Bachelor's degree in Kinesiology from the University of Colorado, Boulder. He has been a CrossFit athlete and coach for over 8 years, and he is passionate about helping people achieve their fitness goals and improve their overall health and wellness. As an author at FitGAG, Todd shares his knowledge and expertise on a variety of topics related to CrossFit, including functional fitness movements, Olympic weightlifting, and overall health and wellness. He believes that CrossFit is a fun and effective way to improve overall fitness and well-being, and he strives to inspire his readers to incorporate CrossFit into their fitness routines. Through his articles, Todd aims to provide his readers with practical tips and strategies for optimizing their performance and achieving their fitness goals.

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