The Perfect Pushup was designed by Alden Mills, a former Navy SEAL platoon
commander. Mills added a touch of innovation to a popular push-up practice. Fitness instructors and physical therapists often have their clients perform push-ups while placing their hands on a set of dumbbells. This helps relieve wrist pain, while adding depth to the push-up movement. Mills added a few useful features. The Perfect Pushup comes with rotating handles, which provide variety to the workout.
The Basic Exercises
Step 1
Perform active neck and shoulder stretches to release upper body tension. Slowly turn your head from side to side. Nod your head and return it to center. Elevate your shoulders by raising them toward your ears, and then allow them to relax. Perform rolling movements of the shoulders in a counterclockwise direction.
Step 2
Practice engaging your core muscles. Draw your belly in, and hold it tight for at least 10 seconds. The deep core muscles are involved in spinal stabilization. Learning to activate them can help you maintain postural alignment while performing push-ups.
Step 3
Slide your shoulders away from your ears. Lengthen your neck so that the top of your head is in alignment with the base of your spine.
Step 4
Place the Perfect Pushup equipment on the floor, and position them so they are slightly wider than chest-width apart. The base of the equipment will be in the horizontal position.
Step 5
Inhale, bend your elbows and rotate the handles to the vertical position.
Step 6
Exhale, straighten your arms and rotate your hands back to the horizontal position. Perform as many repetitions as possible in good form.
Step 7
Add intensity by performing the push-up with your feet on a chair.
Step 8
Try the one-arm assisted position. Assume a wide-legged stance. As you bend your elbows, shift your weight to the working arm. Rotate the handle of the working arm. Keep the other handle in a stable position.
Total Body Sequence
Step 1
Stand in an upright position, and hold each Perfect Pushup apparatus in each hand.
Step 2
Bend your knees and lower the apparatus to the floor.
Step 3
Jump back with both legs so that you are in a push-up position.
Step 4
Bend your elbows into the push-up position. Simultaneously rotate the handles to the vertical position.
Step 5
Straighten your arms and rotate your hands back to the horizontal position.
Step 6
Keep your arms straight as you jump your legs apart.
Step 7
Jump your legs back together.
Step 8
Bend your knees and use your abdominal muscles to jump your legs back to your hands.
Step 9
Straighten you legs to the starting position.
Tips and Warnings
- If you are not yet strong enough to perform the movement with straight legs, modify section four and perform the movement on your knees. See Resources for information about sets, repetitions and exercise variations.
- Always perform push-ups before performing exercises for your triceps. If your triceps are fatigued, you will not be able to perform push-ups in perfect form.
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