Air Force push-ups, specifically the hand-release variation, involve a full range of motion, followed by lifting your hands off the ground. Here's a breakdown of how to perform them correctly:
Understanding Air Force Hand-Release Push-ups
These push-ups are designed to ensure a complete range of motion and eliminate any cheating. The hand release at the bottom forces you to fully lower your chest and prevents you from bouncing up.
How to Perform Air Force Hand-Release Push-ups
Here's a step-by-step guide based on the reference video:
- Starting Position:
- Begin in a standard push-up position with your hands shoulder-width apart, body straight, and core engaged.
- Lowering Down:
- Lower your body until your chest touches the ground. Ensure your elbows are bending at about a 45-degree angle.
- Hand Release:
- At the bottom of the push-up, extend your hands off the ground without touching it. This is where you're momentarily lifting your hands.
- Return to Starting Position:
- Place your hands back down and push your body back up to the starting position with your arms fully extended.
Step | Action |
---|---|
1. Starting Position | Standard push-up position. |
2. Lowering | Lower chest to the ground. |
3. Hand Release | Lift hands off the ground, not touching. |
4. Push Up | Place hands back down, push back to starting position with full arm extension. |
Key Points to Remember
- Full Extension: It's vital to fully extend your arms at the top and lower your chest completely at the bottom of the push-up.
- Controlled Movement: Avoid bouncing or rushing the movement. Maintain a controlled pace throughout the push-up.
- Hand Release: The hand release must be done without any part of your hands touching the ground while they are extended.
- Core Engagement: Keep your core tight to maintain a straight body position throughout the exercise.
By following these steps, you'll be able to do proper Air Force hand-release push-ups, ensuring you meet the requirements for fitness evaluations.