The ACFT (Army Combat Fitness Test) includes several events that test a soldier’s strength, endurance, and overall fitness. One of these key events is the push-up, which assesses upper body strength, endurance, and muscle control. Whether you’re preparing for the ACFT or simply want to improve your push-up performance, proper training is essential.
In this guide, we will walk you through how to train for ACFT push-ups, the right form, common mistakes to avoid, and tips for improving your push-up score. By following these tips and incorporating the right exercises, you can build the strength and endurance needed to excel in this important test.
What Are ACFT Push-Ups?
In the ACFT, push-ups are a timed event that measures upper body endurance. The goal is to complete as many correctly performed push-ups as possible in a 2-minute window. To score well, it is crucial to perform each push-up with proper form to avoid penalties.
The push-up primarily targets your chest (pectorals), shoulders (deltoids), and arms (triceps), while also engaging your core for stability. Improving your push-up performance requires both strength and endurance in these muscle groups.
ACFT Push-Up Standards
To score well on the ACFT push-ups, you need to understand the scoring system and standards:
- Minimum Requirement: To pass the ACFT push-up event, soldiers must complete at least 10 push-ups in 2 minutes.
- Maximal Performance: To achieve the highest score, soldiers should complete as many push-ups as possible within the 2-minute timeframe. The more push-ups you complete, the higher your score.
The ACFT push-up is scored based on the number of correct push-ups completed within the time limit, so improving both your technique and endurance is important for maximizing your score.
How to Perform the ACFT Push-Up Correctly
Performing the push-up with proper form is essential to avoid injury and maximize your score. Here’s the correct technique for an ACFT push-up:
1. Starting Position
- Begin in a plank position with your body forming a straight line from your head to your heels.
- Your hands should be placed slightly wider than shoulder-width apart, with your fingers pointing forward.
- Keep your arms fully extended, and engage your core and glutes to maintain a straight body position.
- Your feet should be together or slightly apart, and your toes should be on the floor.
2. Lowering Phase
- Lower your body toward the ground by bending your elbows. Maintain your elbows at a 45-degree angle to your body.
- Your chest should almost touch the ground but not rest on it.
- Maintain a straight line from your head to your heels—avoid letting your hips sag or rise.
3. Pushing Up
- Push your body with the help of your palms to raise back to the starting position.
- Keep your elbows fully extended at the top, and make sure your body stays straight throughout the movement.
- Do not lock your elbows at the top—keep them slightly bent to avoid joint strain.
4. Breathing
- Inhale as you lower your body toward the ground.
- Exhale as you push back up to starting position.
Push-Up Training Plan for ACFT
To improve your performance in the ACFT push-up event, follow this progressive training plan. This plan will help you build both strength and endurance over time.
Week 1: Building a Foundation
Goal: Focus on form and building a baseline strength level.
- Push-Up Variations: If regular push-ups are too difficult, start with knee push-ups or incline push-ups (with hands on a bench or platform). Gradually move to regular push-ups as your strength improves.
- Sets and Reps: Aim for 3 sets of 8-10 push-ups, resting 60 seconds between sets.
- Frequency: Do this routine 3-4 times a week.
Week 2: Increasing Volume
Goal: Increase endurance by gradually adding more repetitions.
- Push-Ups: Perform 3 sets of 12-15 regular push-ups.
- Rest Time: Keep your rest time between sets to 60 seconds to build stamina.
- Add Variations: Incorporate variations like wide push-ups (hands placed wider) or diamond push-ups (hands close together to target triceps).
Week 3: Improving Strength
Goal: Focus on increasing strength and upper body endurance.
- Push-Ups: Perform 4 sets of 12-18 push-ups.
- Tempo Training: Try slower push-ups by lowering your body for a count of 3 seconds, then pushing up quickly.
- Rest Time: Rest for 45 seconds between sets.
- Frequency: Do this routine 4 times a week.
Week 4: Push-Up Endurance and Performance
Goal: Prepare for the 2-minute ACFT push-up test by building endurance.
- Max Push-Ups: Test how many push-ups you can perform in 2 minutes. Track your progress and try to increase the number of reps each week.
- Superset: Add a push-up superset with exercises like plank holds or mountain climbers for added core stability.
- Frequency: Train 4 times per week with rest days in between.
Additional Exercises to Improve Push-Up Performance
While push-ups are key, other exercises can help you build the necessary strength to improve your push-up score:
1. Chest Press (Barbell or Dumbbell)
This exercise targets your chest and arms, which are vital for push-ups.
- How to Perform: Lie flat on a bench, holding a barbell or dumbbells in your hands. Press the weight upward and lower it back down.
- Goal: Perform 3 sets of 8-12 repetitions.
2. Planks
Planks help build core strength, which is important for maintaining proper push-up form.
- How to Perform: Hold a plank position on your forearms for 30-60 seconds.
- Goal: Gradually increase the time you hold the plank.
3. Tricep Dips
Tricep dips strengthen your triceps, which play a key role in push-up performance.
- How to Perform: Use a bench or a sturdy chair. Place your hands behind you, lower your body, and push back up.
- Goal: Perform 3 sets of 10-15 repetitions.
Common Push-Up Mistakes to Avoid
Even though push-ups are a simple exercise, many people make mistakes that can reduce their effectiveness. Here are some common mistakes to watch out for:
1. Sagging Hips
This is when your hips drop during the push-up, creating a curved back. It can cause strain on your lower back and reduce the effectiveness of the movement.
- Fix: Keep your core engaged and maintain a straight line from head to heels.
2. Wide Elbows
Letting your elbows flare out too much can place unnecessary stress on your shoulders and reduce the effectiveness of the push-up.
- Fix: Keep your elbows at a 45-degree angle from your body.
3. Not Reaching Full Extension
Some people fail to fully extend their arms at the top of the push-up, which can limit the strength-building benefits.
- Fix: Ensure that your arms are fully extended without locking your elbows.
4. Speeding Through the Reps
Performing push-ups too quickly can lead to poor form and less effective training.
- Fix: Focus on a controlled movement, lowering yourself slowly and pushing up with power.
Conclusion
Training for the ACFT push-ups requires consistent practice, proper form, and strength-building exercises. By following a structured training plan, incorporating complementary exercises, and avoiding common mistakes, you can significantly improve your performance on the test.
Remember, it’s important to start at your current fitness level and gradually increase the intensity of your training. With dedication and the right approach, you’ll build the upper body strength and endurance needed to excel in the ACFT push-up event and score your best on test day. Stay consistent, and you’ll see great progress in your push-up performance!
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