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8-Count T Push-Up

Squat, kick back, lower to the ground, reach the arms out into a T, then push up and stand.

Conditioning Drill 2, exercise 5 of 5

Demonstration

Official photo sequences from the Army's drill manual, read left to right, top to bottom.

8-Count T Push-Up: official ATP 7-22.02 photo sequence (figure 5-15, CD2.5 8-Count T-Push-Up) showing the positions of the exercise in order.
Figure 5-15. CD2.5 8-Count T-Push-Up · ATP 7-22.02, p. 5-13 (opens the official PDF)

Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.

How to perform it

Conditioning Drill 2, exercise 5 of 5

Moderate cadence (80 counts per minute)Complete 5–10 repetitions.

Starting position

Position of Attention.

Counts

  1. 1Count 1. Assume the Squat position.
  2. 2Count 2. Thrust the legs back into the Front Leaning Rest.
  3. 3Count 3. Bend the elbows to lower the body to the ground.
  4. 4Count 4. Release the hands and move the arms straight out to the sides into a T. Hands may be on or off the ground.
  5. 5Count 6. Push up from the ground into the Front Leaning Rest, keeping the body straight from head to heels.
  6. 6Count 7. Return to the Squat position.
  7. 7Count 8. Return to the Position of Attention.

The ATP's printed steps go from count 4 to count 6; count 5 is not described. Nothing has been added to fill the gap.

ATP 7-22.02, para. 5-23, p. 5-12, Figure 5-15 (opens the official PDF)

What it develops

Develops total-body strength, endurance, and mobility, with the hand release and T position emphasizing full push and reach motions.

Focus: Total body, Chest, Shoulders

Form

Drawn from the cited instructions.

Cues

  • Keep a straight line from head to heels when pushing back up.
  • Move the arms directly out to the side in the T.