The Army Combat Fitness Test (ACFT) is designed to assess the physical readiness of soldiers. One of the key exercises in this test is the push-up, a fundamental movement that measures upper body strength and endurance. Performing push-ups correctly is crucial not only to meet the ACFT standards but also to prevent injury and maximize your performance. In this guide, we’ll explain the ACFT push-up standards, how to do the exercise correctly, and tips to help you improve your score.
What is the ACFT Push-Up?
The push-up is an exercise where you lower your body to the ground and then push yourself back up to a starting position using only your arms, chest, and core. In the ACFT, push-ups assess your ability to build upper body strength and endurance, which are essential for combat readiness.
Unlike traditional push-ups, the ACFT push-up follows specific form and scoring standards that must be met to ensure a successful completion of the test.
ACFT Push-Up Standards
The ACFT push-up is scored based on your correct form and the number of push-ups you can perform within a set amount of time. Here are the standards and key rules:
1. Form Requirements
To ensure you meet the ACFT push-up standards, it is critical to follow the correct form:
- Starting Position: Begin in a plank position with your hands placed slightly wider than shoulder-width apart and your fingers pointing forward. Your feet should be together, and your body should form a straight line from your head to your heels.
- Lowering Your Body: As you lower yourself, your chest must touch the ground at the bottom of each push-up. Your elbows should be at a 90-degree angle at the lowest point.
- Full Extension: When you push yourself back up, your arms must be fully extended at the top, and your body should remain in a straight line. Avoid arching your back or sagging your hips.
2. Scoring Standards
The number of push-ups you perform within the time limit determines your score. The ACFT uses the following guidelines:
- Minimum Requirement: To pass the ACFT push-up event, soldiers must complete at least 10 push-ups within the time frame.
- Maximum Performance: The maximum number of push-ups varies by age and gender, but the general standard is that the more push-ups you complete, the better your score.
You will be scored based on the number of proper push-ups you perform. Incorrect push-ups (such as not going low enough or not fully extending your arms) will not count toward your score.
How to Perform the ACFT Push-Up Correctly
To perform the ACFT push-up with proper form, follow these step-by-step instructions:
1. Get into the Starting Position
- Place your hands on the ground, ensuring they are aligned with your shoulders and slightly wider than shoulder-width apart.
- Keep your legs straight, feet together, and your body in a straight line from head to heels. Avoid letting your hips loose or your back arch.
2. Lower Your Body
- Slowly bend your elbows to lower your chest toward the floor.
- Your elbows should form a 90-degree angle when you reach the bottom of the movement.
- Make sure your chest touches the ground lightly, but your body should not collapse onto the floor.
3. Push Yourself Back Up
- Drive through your palms to push yourself back up, fully extending your arms at the top of the movement.
- Keep your core firm and your body in a straight line throughout the movement.
4. Repeat
- Continue performing push-ups until the designated time limit or until you’ve reached your maximum number of push-ups.
Common Mistakes to Avoid
To maximize your ACFT push-up performance and avoid scoring deductions, avoid these common mistakes:
1. Not Going Low Enough
One of the most common mistakes is not lowering your chest far enough. If your chest doesn’t touch the ground, the push-up won’t count.
2. Not Fully Extending Your Arms
Failure to extend your arms fully at the top of the push-up is another mistake. Make sure your arms are straight and your body is in a straight line at the top of the movement.
3. Sagging Hips or Arched Back
A sagging back or hips can affect the quality of the push-up and may lead to disqualification. Keep your body straight from head to heels during the entire movement.
4. Incorrect Hand Placement
Placing your hands too wide or too narrow can make the push-up harder to perform and less effective. Hands should be placed slightly wider than shoulder-width apart.
Tips to Improve Your ACFT Push-Up Performance
If you want to perform better on the ACFT push-up event, here are a few tips to help you improve your form, strength, and endurance:
1. Strengthen Your Chest and Arms
The push-up primarily targets your chest, shoulders, and triceps. To improve, include exercises like bench presses, tricep dips, and chest presses in your workout routine.
2. Work on Your Core
A strong core helps you maintain proper form during the push-up and keeps your body in a straight line. Include exercises like planks, leg raises, and Russian twists to build core strength.
3. Practice Push-Ups Regularly
The more you practice push-ups, the more efficient your body becomes at performing them. Aim for consistent practice with a mix of regular push-ups and variations like incline or knee push-ups to build strength.
4. Increase Push-Up Endurance
To improve endurance, gradually increase the number of push-ups you can do in one set. Start with a manageable number and work your way up, adding a few extra push-ups each week.
5. Rest and Recover
Push-ups can be intense, so make sure you allow your muscles to recover between training sessions. Adequate rest and nutrition will help improve your performance.
ACFT Push-Up Scoring and Age/Gender Adjustments
Your score for the ACFT push-up event is based on the number of correct push-ups you can do within the time limit. The scoring varies by age and gender. Here’s a general idea of how the ACFT push-up scoring works:
- Men and women have different maximum performance levels.
- The age group you fall into also impacts your scoring, with older individuals required to perform fewer push-ups than younger soldiers to achieve the same score.
You can refer to the official ACFT scoring chart for your age and gender to see exactly how many push-ups you need to do to meet the different performance tiers.
Conclusion
Mastering the ACFT push-up standards is crucial to achieving a top score on the Army Combat Fitness Test. By focusing on proper form, building strength in your upper body and core, and consistently practicing push-ups, you can improve both the quality and quantity of your push-ups. Avoid common mistakes and follow the ACFT push-up standards to ensure each push-up counts.
With dedication and effort, you can perform at your best during the ACFT push-up event and show that you’re physically prepared for any challenge. Stay consistent in your training, and you’ll be ready to crush the push-up portion of the ACFT!
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