The Perfect Push-up 21 Day Program is a full body workout that complements specially designed push-up handles sold by Perfect Fitness. Developed by ex-Navy SEAL Alden Mills, the routine is founded on the principles of Functional Training, a type of exercise that mimics the natural, everyday movements of the body. The Push-up Program lasts three weeks and consists of two minute drills performed every other day. The workout is highly customizable and can benefit users of all fitness levels.
Equipment
The 21 Day Program requires the use of Perfect Fitness' rotating push-up handles. There are three types of units. The Perfect Push-up Original consists of a pair of rubberized, rotating handles attached to 8-inch circular bases. Both the Perfect Push-up V2 and the Perfect Push-up Mobile Unit share the same design as the original. However, the former boasts "reinforced construction and improved functionality," and the latter a "sleek and portable" design ideal for fitness on the go, according to product information.
Workout
To start the Perfect Push-up program, you perform as many regular push-ups with the handles as possible. This number is called the One Set Max and helps customize the intensity of each individual's two minute drills. Meanwhile, the three-week schedule remains the same regardless of fitness level. Each active day specifies a set of drills including regular, wide and close position push-ups.
The push-up styles vary according to the placement of your hands in relation to your shoulders. In regular position, your hands are placed slightly wider than your shoulders; in wide position, your hands are two widths wider than your shoulders; and in close position, your hands are directly below your shoulders.
Modifications
The Perfect Push-up program also features two modified workouts to suit different levels of fitness. In knee position, your knees remain on the floor for more support and an easier exercise. In chair position, your feet are elevated on a stationary chair, which brings more intensity to the push-up movement.
Considerations
Perfect Fitness claims that its 21 Day Push-up Program will "improve your strength, muscle definition and endurance." The company's push-up units also prevent injury to the wrists and shoulders by allowing the muscles to rotate naturally as they contract, Mills told the magazine Popular Mechanics. However, the Perfect Push-up may not be appropriate for everyone. Consult a professional before beginning the program to determine if it is right for you.
References
- "The Complete Idiot's Guide to Functional Training Illustrated"; Justin Price M.A. and Frances Sharpe; 2009
- Perfect Fitness: Pushup Workouts
- Perfect Fitness: Perfect Pushup
- Popular Mechanics: The Perfect Pushup
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