Air Force Hand Release Push Up Score Chart
For those who are looking to join the Air Force, there are a series of physical fitness tests that must be passed, including the Hand Release Push Up. This exercise requires the individual to start in a prone position and lift their hands off the ground with each rep. The Air Force has established a score chart to determine the passing grade for this test.
What is the Hand Release Push Up?
The Hand Release Push Up is a variation of the traditional push up exercise. It is designed to test an individual's upper body strength, endurance, and muscular control. The exercise begins with the individual in a prone position, with their hands and feet on the ground. They then lower their body down to the ground, release their hands, and push themselves back up to the starting position.
This exercise is used in the Air Force physical fitness test to determine an individual's ability to perform a basic upper body exercise. It is also designed to test an individual's muscular endurance, as the exercise is performed for a set amount of time.
How is the Hand Release Push Up Scored?
The Air Force has established a score chart to determine an individual's passing grade on the Hand Release Push Up test. The chart is based on the individual's age and gender, and the number of repetitions they are able to complete in one minute.
The score chart ranges from 1 to 10, with 10 being the highest score possible. In order to pass the test, an individual must score at least a 3.5. To achieve a score of 10, an individual must complete 67 or more repetitions in one minute.
What are the Benefits of the Hand Release Push Up?
The Hand Release Push Up is a challenging exercise that provides numerous benefits for those who perform it regularly. Some of the benefits of this exercise include:
- Improved upper body strength
- Increased muscular endurance
- Improved core stability
- Increased cardiovascular endurance
- Improved overall physical fitness
Tips for Improving Your Hand Release Push Up Score
If you are looking to improve your Hand Release Push Up score, there are a few tips that can help:
- Practice regularly: Consistent practice is key to improving your score.
- Focus on form: Make sure you are performing the exercise correctly to maximize the benefits.
- Incorporate other upper body exercises: Strengthening your chest, shoulders, and triceps through other exercises can help improve your Hand Release Push Up score.
- Increase your endurance: Incorporating cardiovascular exercise into your routine can help improve your overall endurance.
Conclusion
The Hand Release Push Up is a challenging exercise that is used in the Air Force physical fitness test. By following the score chart and practicing regularly, individuals can improve their score and increase their overall physical fitness.