02/11/2026
If you’re serious about improving your Army Fitness Test score, getting stronger, and dialing in your pacing for the 2-mile run…
💥 COMMENT “AFT”
I’ll send you access to my FREE Military Fitness App with AFT workouts, push-up progressions, and test prep plans — or you can apply for 1-on-1 Army fitness coaching to get a fully customized program built around your goals.
Stop guessing.
If you want to increase your Hand-Release Push-Ups for the Army Fitness Test (AFT), you need strength, endurance, and explosive power — not just random push-up reps.
As an Army fitness coach and military fitness specialist, these are 3 proven exercises I program for soldiers preparing for the AFT and other military PT tests 👇
🔥 3 Exercises to Boost Your Hand-Release Push-Ups (AFT Approved)
1️⃣ Flat Dumbbell Bench Press
Build raw pressing strength in the chest, shoulders, and triceps — the prime movers for military push-ups.
Prescription:
* 3–4 sets
* 8–12 controlled reps
* Full range of motion
* Progressive overload weekly
Stronger press = more powerful push off the ground on every rep.
2️⃣ Kettlebell Deficit Push-Ups
This increases range of motion and reinforces proper AFT hand-release mechanics.
Why it works:
* Deeper stretch → more strength through the bottom
* Greater chest + core activation
* Improves control under fatigue
Prescription:
* 3 sets
* 6–10 reps
* Slow eccentric, explosive up
This directly carries over to higher AFT push-up scores.
3️⃣ Plyometric Push-Ups
If you want higher reps under time constraints, you need explosiveness.
Benefits:
* Trains fast-twitch fibers
* Improves rate of force development
* Builds power endurance
Prescription:
* 2–3 sets
* 5–8 explosive reps
* Full reset between reps
⏱ Rest 60–90 seconds between sets to maximize strength and muscular endurance development.
