The Perfect Pushup was developed by a former Navy Seal and is a handle attached to the top of an 8-inch disc that sits on the floor and rotates when used to perform push-ups. It is designed to challenge the user by introducing a different range of motion during push-ups, while placing less pressure on the joints. The Perfect Pushup can be used to work the arms in an advanced fashion with a series of movements that target the biceps, shoulders and triceps.
Staggered Punches
Place the Perfect Pushup discs on the floor in a staggered position, with your left arm in regular push-up placement and the right beside the middle of your chest, 2 to 3 inches from your body. Perform push-ups in that position for a count of five, then return to your knees and lift the discs. Reverse their position so the left arm is beside your chest and your right is in regular placement. Perform push-ups to a count of five. Repeat on the other side for a total of two sets of five reps each.
Triceps Kickbacks
Place the discs on the floor below your chest, with the sides of the discs almost touching. Perform one push-up, then, while still in the upper position, shift your weight to your right side and lift your left arm off the floor so your elbow is in a 90-degree bend. Bring the Perfect Pushup disc back so your arm straightens out along the length of your body, with the disc traveling back and up toward the ceiling. This movement works the triceps muscle. Return the disc so your elbow is again bent to 90 degrees. Perform this movement for a total of five repetitions, then lower the disc back to the floor in the original position. Do another push-up, then repeat the series on the right side. Perform two sets of five repetitions on each side with a break between the two sets.
Triceps Dips
This movement uses two chairs in addition to the Perfect Pushup discs. Place one chair on either side of you and position yourself so your weight rests on the discs and your heels, which are stretched out in front of you on the floor. Start with your arms in a straight position and lower yourself toward the floor between the two chairs. Rotate outward with your wrists as you perform the movement. At the lowest part of the movement, the arms should be bent to at least a 90-degree angle with the elbows pointed straight back. Return to the upright position to complete the movement. Perform 10 repetitions and take a short break before doing another set of 10 reps.
Caution
Read the Perfect Pushup instruction manual and watch the instructional videos to ensure you perform the moves properly to avoid injury. Do not use the Perfect Pushup discs if you have an injury that may be exacerbated by the performance of push-ups, triceps kickbacks or triceps dips.
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