The Perfect Pushup Workouts

The Perfect Pushup is exercise equipment that helps you isolate your upper body. The Perfect Pushup was developed by a U.S. Navy SEAL and uses biomechanics and engineering to help you achieve a perfect pushup. Alden Mills, seven-year veteran of the Navy Seals and creator of the Perfect Pushup learned how to incorporate perfect pushup routines into workouts to help reduce stress and injury on the body. You can use the Perfect Pushup in multiple ways to work the entire upper body.

Basic Move Regular Position

This exercise is the base move for almost all Perfect Pushup exercises. Begin this exercise on your knees holding the Perfect Pushup handles, one in each hand. Bring the handles up to your shoulders and hold them at one hand width outside of the shoulders; this is your position for the basic move regular pushup. Lean forward and slowly reach the handles to the floor in the same alignment as you were holding them. When your palms are facing back toward your torso, this is the bar grip. When your palms are facing toward each other, this is the hammer grip. With your hands in the bar grip position, inhale and lower yourself toward the floor. As you lower yourself to the floor, turn your hands to the hammer position. It is important to keep your shoulders down out of your ears and engage your core to protect your lower back. On the exhale slowly push yourself up to your starting position while turning your hands back to the bar grip position. Repeat this move five to 10 times, increasing your repetitions as you get stronger. For a more advanced version do this entire sequence of moves in a full body position, on your feet instead of your knees.

Shoulder Press Pushup

This advanced move prepares you for a hand stand pushup, and works the entire upper body with emphasis on your shoulders. Begin this exercise holding the handles one hand width apart, feet wider than hip width apart, toes on the floor and rear up in the air. Walk your toes toward your hands slightly and angle your back upright toward the floor. Hold the handles in the bar grip and slowly lower yourself toward the floor as you turn the handles to the hammer grip. Touch your forehead to the floor, then push back up to your starting position as you turn the handles back to the bar grip. Repeat this exercise five to 10 times and increase your repetitions as your strength increases.

Dive Bomb Pushup

This exercise works the shoulders and back and also engages the chest. Begin the dive bomb pushup in the same stance as the shoulder press. Imagine there is a bar about 18 inches from the ground directly in front of your head and as you lower to the floor dip under it. The hands begin in the bar grip and as you lower turn your hands past the hammer grip until your palms are facing forward. After you dip, raise your head and shoulders upright so your torso is facing forward, release back through the dip and to your starting position. Repeat this exercise five to eight times, increasing your repetitions as your strength increases.