Hand-Release Push-Up Arm Extension (HRP) Training Guide

Start Here: Weekly HRP Training

Start with two focused HRP sessions per week.

If you add a third upper-body session, keep it light and use it for supporting strength.

Your two main sessions have different jobs:

Session A builds clean repetition volume.

Session B builds pace and the ability to keep moving for two minutes.

Keep both sessions below max effort.

ArmyFitHub HRP Training at a Glance

Session A — Clean Volume

HRP — 5 working sets

Rest 60–90 seconds between sets.

Choose a set size that leaves about 2–3 clean repetitions in reserve.

Every repetition should use the same full T-extension, body position, press, and lockout you expect to use on test day.

At the bottom of each repetition, extend both arms into the T position. The arms and hands may touch or slide along the ground. Review the full movement standard in the official HRP event reference.

If you can do 20 clean HRPs when fresh, your training sets might initially be closer to 8–12 than 18–20.

The exact number matters less than this rule:

Stop the set before your repetition changes.

Then choose one pressing exercise from the Army training section below.

A simple option is:

Supine Chest Press — 2–3 sets of controlled higher-repetition work

Use a load that lets you keep the same pressing path from the first repetition to the last.

Finish with:

Quadraplex — 2–3 controlled sets

Keep the trunk still and move deliberately. This is support work for body control, not a speed exercise.

Session B — Pace and Density

Use short blocks before longer work.

A good starting point is:

HRP — 4 × 30 seconds

Rest 60 seconds between rounds.

Use a pace you can repeat across all four rounds.

If the first round has 12 clean repetitions and the last has 6, the opening pace is too aggressive for this workout.

When all four rounds stay consistent, progress to longer work periods.

For example:

2 × 60 seconds

Rest 2–3 minutes between rounds.

Use the full two-minute effort as a periodic check, not a routine session.

After the HRP work, use one Army-listed assistance exercise such as the 8-Count T Push-Up or Incline Bench.

Keep the assistance work controlled so your shoulders and triceps recover for the next session.

How to Choose Your HRP Training Reps

Choose a number you can repeat while keeping:

the same hand position;

a full T-extension;

the body moving as one unit;

a full press;

and a consistent finish.

For the current scored movement and test-day standard, use the official HRP event reference above.

End the set with about 2–3 clean reps still available. Build volume without letting the T-extension, body alignment, or lockout change.

FM 7-22 uses RPE and repetitions in reserve to manage training effort.

How to Progress Your HRP

Change one training variable at a time.

If all five volume sets are clean, add a small number of repetitions next session.

For example:

5 × 8 can become 5 × 9.

For the pace session, either add repetitions at the same work interval or make the work interval slightly longer.

Change only one of repetitions, work time, or rest in a progression step.

Use this rule:

Reps stay clean and consistent

→ Add a small amount of work.

The final set slows but technique stays good

→ Keep the same workload and repeat it.

T-extension, lockout, or body position starts changing

→ Reduce the set size or increase rest.

Performance gets worse across several sessions

→ Reduce volume and check recovery before adding more work.

If performance is unchanged, repeat the same workload next session.

Why Train the HRP This Way?

The AFT HRP gives you two minutes to complete as many correct repetitions as possible. Confirm the current duration and movement standard in ATP 7-22.01 before test week.

The Army identifies muscular endurance as the primary fitness component in U.S. Army AFT guidance. HRP preparation therefore combines clean volume, pace work, and pressing/trunk support.

FM 7-22 uses higher-repetition work and controlled load, rest, and recovery to train muscular endurance. The Army also lists the Supine Chest Press, 8-Count T Push-Up, Incline Bench, and Quadraplex for HRP preparation. Keep the HRP first, then add one support exercise.

If You Only Have One HRP Day Per Week

Start with the test movement:

Hand-Release Push-Up — 5 working sets

Keep about two clean repetitions in reserve and rest 60–90 seconds.

Add:

2 × 30–60 seconds of controlled HRP pace work

Use enough rest between rounds to keep the second round clean.

Add the pace rounds only while the HRP movement is still clean.

Then choose one Army-listed support exercise.

For example:

Supine Chest Press for pressing endurance;

8-Count T Push-Up for total-body push and reach control;

Incline Bench for additional pressing strength and endurance;

or Quadraplex for trunk and shoulder control.

If You Are New to the HRP

Start with small sets.

First make the repetition consistent.

If you can only perform a few clean HRPs, use those clean repetitions as the main practice.

When your position fails after rep 4, perform several sets of 3–4 with enough rest to reset.

Add easier pressing work afterward to build more upper-body volume. Once clean HRPs feel automatic, add total repetitions, then pace work.

How to Get More HRP Reps

Identify what breaks down first: pace, body position, the T-extension/press transition, or pressing strength.

If pace drops in the second minute: control the first 30–60 seconds during pace work. Use the fastest rate you can keep without losing correct repetitions across the interval.

If body position breaks first: reduce the set size. If your hips sag on repetition 10, repeatedly forcing rep 15 practices the position you are trying to avoid. Stop earlier, rest, and repeat a clean set. Use Quadraplex and other controlled trunk work to keep the torso organized while the arms work.

If the T-extension or press slows: use shorter sets with crisp transitions and enough rest to reset. During training, track when cadence breaks down or the press loses speed; that point tells you more than the first ten repetitions.

If pressing strength is the limiter: keep the HRP first, then add one Army-listed pressing exercise such as Supine Chest Press or Incline Bench.

If You Have No Equipment

HRP-specific practice needs only a level training surface.

You can train:

clean HRP volume;

short timed intervals;

occasional full two-minute effort;

8-Count T Push-Ups;

and Quadraplex.

Dumbbells and a bench add options for Supine Chest Press and Incline Bench.

How Often Should You Test a Full Two-Minute HRP?

Use a full two-minute HRP occasionally to check total reps, opening pace, late-set slowdown, and repetition quality.

Between tests, return to volume and pace work. Frequent max attempts add fatigue without adding much training volume.

The Week Before Your AFT

Reduce HRP volume during the final week. Keep one short early-week session with familiar reps and pace, then prioritize recovery. HRP is event two, with SDC, PLK, and 2MR still to follow.

Common HRP Training Mistakes

• Doing a two-minute max every session. Testing tells you where you are. Submaximal training gives you more opportunities to improve it.
• Starting every set too fast. Practice a pace you can keep after the first burst of energy is gone.
• Counting bad repetitions as training volume. If the T-extension, body position, or press has changed, the set has already gone too far.
• Only doing push-ups. Add one Army-listed pressing or trunk exercise after HRP work to build the quality that limits you.
• Adding reps and reducing rest at the same time. Change one variable, then see whether you can still maintain the movement.
• Ignoring recovery. If your HRP numbers and technique are getting worse from session to session, adding more volume is unlikely to fix the problem.

HRP Training Questions