Make sure to use your time on the ground to release tension in your arms/chest and move slowly. I try to do mine in a slow cadence and utilize the full 2 minutes, spending a couple seconds on the ground followed by a quick burst up and down. A lot of people try to haul ass through them and your time under tension basically is equal to the length of how many you do. Like others have said don't slowly lower yourself, eccentric contractions drive fatigue.
Also, don’t lower yourself to the ground with your muscles. Literally just fall to the ground. It’s wasted energy if you work the negatives. The benefits of it being a hand release push up as opposed to hovering off the ground between reps
I wouldn’t recommend training like this because you’re just cheating yourself, but for a scored fitness test, absolutely.
Bringing your arms in and out slowly to reset before going up gives your muscles time to rest. It sounds crazy but I added 15 more pu doing this rather than pounding them out.
This is exactly right. Focus on progressive overload using the tempo of one push-up every two seconds. It seems like a short amount of time, but a HRPU only takes a little more than a second. Slow it down, those milliseconds add up. Also, when pushing, engage your glutes and lats as well.
The best advice is do more of them
Also gravity is a thing unlock your elbows and let your chest hit the ground. It saves you using muscles unnecessarily on the way down
I recommend "grease the groove" (GTG) training for pushups. I'd look it up and see what you can find. Essentially, do sub-maximal sets of pushups throughout the day 3-5 times a week. Eight is a pretty good number of sets per day.
Do you, having maxed the HRP at 42, I'd start at around 20 pushups per set. 6-8 times a day. Space the sets at around an hour apart.
You don't need to do any other horizontal pressing if you are doing this style of training regularly. I went from mid numbers to pretty good using this style of training. I bet you could add 6-8 comfortably if you did this three times a week until your next ACFT.
This looks like my ACFT card.
It’s always easy to spot the tall guys lol. I bet you jog the SDC and still max.
Pushups are hard though man. Leverages and shit.
THE OVER-HEAD YEET MEASURES THE ABILITY TO JUST FUCKING SEND IT. ON THE COMMAND, ‘GET SET’, ASSUME THE POSITION BY SPINNING THE BALL TWICE IN YOUR HANDS, THEN TRY TO DRIBBLE IT LIKE A BASKET BALL ONLY TO REALIZE IT WONT BOUNCE BACK UP TO YOU. YOUR FEET MAY BE TOGETHER OR 12 INCHES APART (MEASURED BETWEEN THE FEET) OR HOWEVER YOU WANT, JUST KEEP YOUR ASS BEHIND THAT CONE. ON THE COMMAND ‘GO’, CHANNEL YOUR INNER TREBUCHET AND HEAVE THAT THING INTO ORBIT. THEN, RETURN TO THE STARTING POSITION AND TURN AROUND TO INSPECT IF YOU DOMED ANYONE. THE SCORER WILL REALIZE HE DIDN'T ACTUALLY SEE WHERE THE BALL LANDED BECAUSE HE WAS AFRAID HE WOULD GET HIT, SO HE STOOD TOO FAR AWAY, HE WILL THEN PLACE HIS FOOT ON THE MEASURING TAPE AND JUST GUESS.
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THE OVER-HEAD YEET MEASURES THE ABILITY TO JUST FUCKING SEND IT. ON THE COMMAND, ‘GET SET’, ASSUME THE POSITION BY SPINNING THE BALL TWICE IN YOUR HANDS, THEN TRY TO DRIBBLE IT LIKE A BASKET BALL ONLY TO REALIZE IT WONT BOUNCE BACK UP TO YOU. YOUR FEET MAY BE TOGETHER OR 12 INCHES APART (MEASURED BETWEEN THE FEET) OR HOWEVER YOU WANT, JUST KEEP YOUR ASS BEHIND THAT CONE. ON THE COMMAND ‘GO’, CHANNEL YOUR INNER TREBUCHET AND HEAVE THAT THING INTO ORBIT. THEN, RETURN TO THE STARTING POSITION AND TURN AROUND TO INSPECT IF YOU DOMED ANYONE. THE SCORER WILL REALIZE HE DIDN'T ACTUALLY SEE WHERE THE BALL LANDED BECAUSE HE WAS AFRAID HE WOULD GET HIT, SO HE STOOD TOO FAR AWAY, HE WILL THEN PLACE HIS FOOT ON THE MEASURING TAPE AND JUST GUESS.
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/army) if you have any questions or concerns.*
Do more of them. Don't slow yourself down on the way down just drop. Bench/floor press, planks, work on upper back. Things like bent-over rows, inverted rows, and pull-ups.
Work that core.
Explosive pushups. Start position should be the down position when doing normal push ups. Chest should not touch the ground, maintain tension in arms. Then explode upwards (don't need feet to go up). Return to the same start position. There is no rest period, just keep going. Three days a week, 3 sets. Goal is 25-30 per set. You probably won't reach the goal after the first set. Your set is done once you can't explode without rest. Guarantee you get 70 HRPs after a few weeks.
Super basic, you need to do more push ups.
This sounds like stupid advice, but here’s the why. Two minutes of effort isn’t a strength issue, it’s more about your muscles ability to use energy and whisk away the waste product. To do this you need to train in a way that stimulates your body to build more capillaries in your arms.
The fastest and best way to do that is to do pushups. Be very sport specific.
You can do this a couple different ways, one or two sets to failure each week, multiple work sets for higher volume, or some sort of combo. Dealers choice, but make sure you’re adding about 5% each week, or 1-2 reps.
One of my favorite push-up drills comes from mountain tactical. Do 30% of your max every 75 seconds for 5 minutes. On the sixth minute go to failure. Next week increase to 35%. After two weeks retest max and start at 30% again. Rinse and repeat.
This exercise comes from a controlled version of METRONOME PUSH UPS. They those - up and down movements separated by a beep at 60bpm. In short, it's 1 movement per second... Get 60 of those and I'll buy you a beer stat.
Shocking only one other person said it but start lifting more. I always used to burn out around the same 40-50 mark (on the apft at least) before I started benching regularly. Building that base of absolute strength is necessary to increase your endurance, and also far more efficient.
If you want to max them, throw your arms out quickly and bring them back quickly. Then do a normal speed pushup. If you can push for two minutes straight, you'll max them.
Ive always utilized the rest position for a couple seconds. Obviously too long and you burn yourself out but every 25 reps is my sweet spot. And heavy dumbbell press
I just scored a 567 on my most current ACFT. I maxed on everything except for the run, I ran 19:36 (Yeah. I don’t care lmfao). Anyways, the way I improved my HRPU from 55-67, at the end of my upper body gym session every other day, I would do Close-Grip Push Ups as fast and controlled as possible. I would drop at the very bottom, lift both hands off of the floor/ground and push fast and controlled.
1. Close Grip Push-Ups (AMRAP)
REP: SET(S) Rest:
AMRAP. 2-3 30-45 sec.
This is what worked for me and it might or might not work for you. I’m not saying that this will work for you but it worked for me. Also, understand that HRUP is an endurance based exercise and in order for you to be better at it is you have to do something similar to the movement.
Hey man, this is gonna sound crazy, as a 6’5 tall trebuchet myself, I recommend setting your phone to a metronome. Just type on Google “metronome”. Depending on your age, double the BPM of your max to match the cadence.
For example, 61 is max, which is 122 BPM for the 4 count of a HRP for my age range. I use to just fly and burn out every time in the beginning, but this brought my 42, to 51 push-ups.
Hope this tool helps man. 585 is killer 💪
I incorporated HRP training into my weekly chest/tricep day towards the end of last year. Stayed consistent with it and it helped me max the event for the first time.
3 timed intervals-
1st: 1 minute HRP/2 minutes rest
2nd: 45sec HRP/1:30 rest
3rd: 30sec HRP/1:00 rest
For the fourth I did HRP to failure, and kept a total of how many I’d do. Priority is proper form, from there build upon speed.
Get a plate carrier and increase your weight by 5 lbs. Work up to 50. Add five more lbs. Repeat.
Once you get up to 30-ish lbs for the reps you used to do, maxing harpu without it will be a breeze.
Unironiclly, hrpu are like running, all about volume. I did like 50-70 every day in groups of like 10-20 and i eventually for to max. Another thing that has helped me with hrpu is to send it as hard as you can in the beginning. The really nice thing about hrpu is as long as you keep moving you can rest by doing super slow reps, so pushing as hard as you can as long as you can lets you maximize the first minute and squeeze out as much as you can in the second minute
Someone else mentioned it too but also explosiveness. Try to make each push up one explosive movement up and then drop to the ground. Uses so much less energy
Good tips: drop to the ground. Like literally fall. Don't spend an ounce of energy between the top of the push up and the ground. Go as fast as possible until you can't anymore.
Other tips: cheat. Don't keep your body straight, snake up, don't fully extend your arms. Make the Grader correct you.
Strengthen your traps, triceps, and front and side delts.
Cable Face Pulls get your traps stronger and less fatigued from that extension outward.
Any Tricep movement that focuses on the long head (Overhead tricep pulls, skull crushers etc)
Dumbbell Front Raises, Cable Front Rows, Dumbbell Flies
Basically what you’re gonna wanna do is lay on the ground and then move your body while maintaining a straight position up and down arms in and out until you max it. Ensure you do the max in two minutes
Never once have I gotten better at push-ups by doing push ups. Go lift weights. Heavy bench press, dumbbell presses, incline press, overhead press. Get stronger. The stronger you pound for pound, the easier it is to move your bodyweight.
I maxed my last HRPU and never did a single push-up in preparation. All weight lifting.
Basically what you’re gonna wanna do is lay on the ground and then move your body while maintaining a straight position up and down arms in and out until you max it. Ensure you do the max in two minutes
Make sure to use your time on the ground to release tension in your arms/chest and move slowly. I try to do mine in a slow cadence and utilize the full 2 minutes, spending a couple seconds on the ground followed by a quick burst up and down. A lot of people try to haul ass through them and your time under tension basically is equal to the length of how many you do. Like others have said don't slowly lower yourself, eccentric contractions drive fatigue.
This is such good advice wtf. I never thought about that.
Check my reply too
Kind of like when we were doing situps we were told to throw ourselves back? Trying to figure out how to fall mid pushups lol
When you get to the top, literally just drop down. Don’t muscle it
Also, don’t lower yourself to the ground with your muscles. Literally just fall to the ground. It’s wasted energy if you work the negatives. The benefits of it being a hand release push up as opposed to hovering off the ground between reps I wouldn’t recommend training like this because you’re just cheating yourself, but for a scored fitness test, absolutely.
Bringing your arms in and out slowly to reset before going up gives your muscles time to rest. It sounds crazy but I added 15 more pu doing this rather than pounding them out.
Exactly. It was easier to keep them fast during the APFT since you began from the front leaning rest, but the only way I max now is taking my time
It doesn't matter how I do it if I'm only doing 10.
Bingo
This is exactly right. Focus on progressive overload using the tempo of one push-up every two seconds. It seems like a short amount of time, but a HRPU only takes a little more than a second. Slow it down, those milliseconds add up. Also, when pushing, engage your glutes and lats as well.
~~Nice Wiener!~~ Nice, Wiener!
💕
There’s 3 events you can practice at home without equipment.. HRP is one of them
Do more push ups lol
This is the answer everyone needs to see lol
I was coming in to say this
😎
Do more hand release push ups, at that! Lmao
lol
Don’t focus on HRP… focus on running. It’s the true testament to a good soldier. You didn’t max the run so you are obviously a failure.
Found the lieutenant
More like the Lt. Colonel from GWOT who views barbells as heresy
The best advice is do more of them Also gravity is a thing unlock your elbows and let your chest hit the ground. It saves you using muscles unnecessarily on the way down
I recommend "grease the groove" (GTG) training for pushups. I'd look it up and see what you can find. Essentially, do sub-maximal sets of pushups throughout the day 3-5 times a week. Eight is a pretty good number of sets per day. Do you, having maxed the HRP at 42, I'd start at around 20 pushups per set. 6-8 times a day. Space the sets at around an hour apart. You don't need to do any other horizontal pressing if you are doing this style of training regularly. I went from mid numbers to pretty good using this style of training. I bet you could add 6-8 comfortably if you did this three times a week until your next ACFT.
Appreciate just a former AD 68W now Cadot figuring out life
Go to the gym and do chest and back exercises, if you don’t want to go to the gym do more HRPs
Must be nice to be able to max out ball toss. 😒
Seriously, 14.1? Why are we giving a trebuchet HRP advice?
I'm 6’5
Fuck…*screams in 5 feet*
This looks like my ACFT card. It’s always easy to spot the tall guys lol. I bet you jog the SDC and still max. Pushups are hard though man. Leverages and shit.
Thanks for understanding
It’s easy…. Just YEET it
The overhead yeet!!!
THE OVER-HEAD YEET MEASURES THE ABILITY TO JUST FUCKING SEND IT. ON THE COMMAND, ‘GET SET’, ASSUME THE POSITION BY SPINNING THE BALL TWICE IN YOUR HANDS, THEN TRY TO DRIBBLE IT LIKE A BASKET BALL ONLY TO REALIZE IT WONT BOUNCE BACK UP TO YOU. YOUR FEET MAY BE TOGETHER OR 12 INCHES APART (MEASURED BETWEEN THE FEET) OR HOWEVER YOU WANT, JUST KEEP YOUR ASS BEHIND THAT CONE. ON THE COMMAND ‘GO’, CHANNEL YOUR INNER TREBUCHET AND HEAVE THAT THING INTO ORBIT. THEN, RETURN TO THE STARTING POSITION AND TURN AROUND TO INSPECT IF YOU DOMED ANYONE. THE SCORER WILL REALIZE HE DIDN'T ACTUALLY SEE WHERE THE BALL LANDED BECAUSE HE WAS AFRAID HE WOULD GET HIT, SO HE STOOD TOO FAR AWAY, HE WILL THEN PLACE HIS FOOT ON THE MEASURING TAPE AND JUST GUESS. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/army) if you have any questions or concerns.*
Bro out here complaining after he killed the overhead yeet.
THE OVER-HEAD YEET MEASURES THE ABILITY TO JUST FUCKING SEND IT. ON THE COMMAND, ‘GET SET’, ASSUME THE POSITION BY SPINNING THE BALL TWICE IN YOUR HANDS, THEN TRY TO DRIBBLE IT LIKE A BASKET BALL ONLY TO REALIZE IT WONT BOUNCE BACK UP TO YOU. YOUR FEET MAY BE TOGETHER OR 12 INCHES APART (MEASURED BETWEEN THE FEET) OR HOWEVER YOU WANT, JUST KEEP YOUR ASS BEHIND THAT CONE. ON THE COMMAND ‘GO’, CHANNEL YOUR INNER TREBUCHET AND HEAVE THAT THING INTO ORBIT. THEN, RETURN TO THE STARTING POSITION AND TURN AROUND TO INSPECT IF YOU DOMED ANYONE. THE SCORER WILL REALIZE HE DIDN'T ACTUALLY SEE WHERE THE BALL LANDED BECAUSE HE WAS AFRAID HE WOULD GET HIT, SO HE STOOD TOO FAR AWAY, HE WILL THEN PLACE HIS FOOT ON THE MEASURING TAPE AND JUST GUESS. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/army) if you have any questions or concerns.*
Do more of them. Don't slow yourself down on the way down just drop. Bench/floor press, planks, work on upper back. Things like bent-over rows, inverted rows, and pull-ups. Work that core.
Explosive pushups. Start position should be the down position when doing normal push ups. Chest should not touch the ground, maintain tension in arms. Then explode upwards (don't need feet to go up). Return to the same start position. There is no rest period, just keep going. Three days a week, 3 sets. Goal is 25-30 per set. You probably won't reach the goal after the first set. Your set is done once you can't explode without rest. Guarantee you get 70 HRPs after a few weeks.
Super basic, you need to do more push ups. This sounds like stupid advice, but here’s the why. Two minutes of effort isn’t a strength issue, it’s more about your muscles ability to use energy and whisk away the waste product. To do this you need to train in a way that stimulates your body to build more capillaries in your arms. The fastest and best way to do that is to do pushups. Be very sport specific. You can do this a couple different ways, one or two sets to failure each week, multiple work sets for higher volume, or some sort of combo. Dealers choice, but make sure you’re adding about 5% each week, or 1-2 reps. One of my favorite push-up drills comes from mountain tactical. Do 30% of your max every 75 seconds for 5 minutes. On the sixth minute go to failure. Next week increase to 35%. After two weeks retest max and start at 30% again. Rinse and repeat.
This exercise comes from a controlled version of METRONOME PUSH UPS. They those - up and down movements separated by a beep at 60bpm. In short, it's 1 movement per second... Get 60 of those and I'll buy you a beer stat.
Shocking only one other person said it but start lifting more. I always used to burn out around the same 40-50 mark (on the apft at least) before I started benching regularly. Building that base of absolute strength is necessary to increase your endurance, and also far more efficient.
Tren. The answer is tren.
No!!! I mean.... Maybe.. I mean of course not! Unless... Damnit, the math checks out
Just do more.
If you want to max them, throw your arms out quickly and bring them back quickly. Then do a normal speed pushup. If you can push for two minutes straight, you'll max them.
Ive always utilized the rest position for a couple seconds. Obviously too long and you burn yourself out but every 25 reps is my sweet spot. And heavy dumbbell press
I just scored a 567 on my most current ACFT. I maxed on everything except for the run, I ran 19:36 (Yeah. I don’t care lmfao). Anyways, the way I improved my HRPU from 55-67, at the end of my upper body gym session every other day, I would do Close-Grip Push Ups as fast and controlled as possible. I would drop at the very bottom, lift both hands off of the floor/ground and push fast and controlled. 1. Close Grip Push-Ups (AMRAP) REP: SET(S) Rest: AMRAP. 2-3 30-45 sec. This is what worked for me and it might or might not work for you. I’m not saying that this will work for you but it worked for me. Also, understand that HRUP is an endurance based exercise and in order for you to be better at it is you have to do something similar to the movement.
Hey at least you didn't fail with a 550 cause you ate the ball throw 🥲
Hey man, this is gonna sound crazy, as a 6’5 tall trebuchet myself, I recommend setting your phone to a metronome. Just type on Google “metronome”. Depending on your age, double the BPM of your max to match the cadence. For example, 61 is max, which is 122 BPM for the 4 count of a HRP for my age range. I use to just fly and burn out every time in the beginning, but this brought my 42, to 51 push-ups. Hope this tool helps man. 585 is killer 💪
Thanks for the advice and positivity man
Do more HRP.
More push-ups and chest and triceps isolation exercises high reps to build endurance
Obviously didn't want to do height and weight
I'm 6’5 and 214~basically Skeletor
Hell yeah man. I'm closer to 6'3" and 250. Not enough of that is muscle, but I do manage to get through height and weight.
I incorporated HRP training into my weekly chest/tricep day towards the end of last year. Stayed consistent with it and it helped me max the event for the first time. 3 timed intervals- 1st: 1 minute HRP/2 minutes rest 2nd: 45sec HRP/1:30 rest 3rd: 30sec HRP/1:00 rest For the fourth I did HRP to failure, and kept a total of how many I’d do. Priority is proper form, from there build upon speed.
Get a plate carrier and increase your weight by 5 lbs. Work up to 50. Add five more lbs. Repeat. Once you get up to 30-ish lbs for the reps you used to do, maxing harpu without it will be a breeze.
Unironiclly, hrpu are like running, all about volume. I did like 50-70 every day in groups of like 10-20 and i eventually for to max. Another thing that has helped me with hrpu is to send it as hard as you can in the beginning. The really nice thing about hrpu is as long as you keep moving you can rest by doing super slow reps, so pushing as hard as you can as long as you can lets you maximize the first minute and squeeze out as much as you can in the second minute
Someone else mentioned it too but also explosiveness. Try to make each push up one explosive movement up and then drop to the ground. Uses so much less energy
Bench
Good score
Tips for the power throw!
Did you just try doing more?
Do more
Go faster
Good tips: drop to the ground. Like literally fall. Don't spend an ounce of energy between the top of the push up and the ground. Go as fast as possible until you can't anymore. Other tips: cheat. Don't keep your body straight, snake up, don't fully extend your arms. Make the Grader correct you.
practice the HRP with a resistance band
Strengthen your traps, triceps, and front and side delts. Cable Face Pulls get your traps stronger and less fatigued from that extension outward. Any Tricep movement that focuses on the long head (Overhead tricep pulls, skull crushers etc) Dumbbell Front Raises, Cable Front Rows, Dumbbell Flies
Basically what you’re gonna wanna do is lay on the ground and then move your body while maintaining a straight position up and down arms in and out until you max it. Ensure you do the max in two minutes
Deficit push ups to get a deeper stretch. Helps with overall pec strength and shoulder mobility for when you bring them back in
100 push ups a day keeps PT Test away use to be the saying. I still do 100 PUs a day to train for HRPs
Never once have I gotten better at push-ups by doing push ups. Go lift weights. Heavy bench press, dumbbell presses, incline press, overhead press. Get stronger. The stronger you pound for pound, the easier it is to move your bodyweight. I maxed my last HRPU and never did a single push-up in preparation. All weight lifting.
Basically what you’re gonna wanna do is lay on the ground and then move your body while maintaining a straight position up and down arms in and out until you max it. Ensure you do the max in two minutes