PURPOSE
The 8-Count T Push-Up is the final exercise in Conditioning Drill 2.
This exercise develops total body strength, endurance, and mobility.
Releasing the hands from the ground, in addition to moving the arms to the T position, emphasizes full push and reach motions.
The figure above breaks down the movement as Soldiers in formation conduct it at a moderate cadence:
CADENCE
Moderate cadence
STARTING POSITION
The starting position for the 8-Count T Push-Up is the Position of Attention.
COUNT
● On count 1, assume the Squat position.
● On count 2, thrust the legs backwards in to the Front Leaning Rest Position.
● On count 3, bend the elbows lowering the body to the ground.
● On count 4, release the hands from the ground, moving the arms directly out to the side into the T position—the same position used in the T-Raise exercise.
Hands may be on or off the ground in the T position.
● On count 6, perform a push up from the ground into the Front Leaning Rest position.
Keep the body in a straight line from the head to the bottom of the heels.
● On count 7, return to the Squat position.
● On count 8, return to the Position of Attention.
REPETITIONS
Complete 5–10 repetitions.
CHECK POINTS
● To keep the trunk from sagging, tighten the abdominal muscles while in the starting position and maintain this contraction throughout the exercise.
● On counts 1 through 7, the hands are directly below the shoulders with fingers spread and the middle fingers directed straight forward.
● On counts 1 and 7, keep the heels together and raised.
● On counts 4 and 6, straighten but do not lock the elbows.
PRECAUTIONS
Allowing the trunk to sag, especially on count 2, strains the back.
Avoid this by maintaining a strong abdominal contraction throughout the exercise.
If you cannot the perform the push up on counts 2-6 correctly to cadence, quickly assume the 6-point stance before counts 3 and 5.