The Perfect Pushup is an in-home fitness product for performing pushups. Although the original purpose of the Perfect Pushup was to reduce joint strain and increase muscle activation during pushups, you can actually do a number of exercises on this simple device, including dips, shoulder press pikes and mountain climbers.
Basic Pushup
Kneel on the floor and place the Perfect Pushup handles on the floor in front of you. Grab the handles and turn your palms so they face your feet. Center your shoulders over your wrists. Straighten your legs, and put your toes on the floor. Make sure your hips don't droop or lift. Bend your elbows to lower your body. As you descend, rotate the handles so your palms are facing each other at the bottom of the movement when your upper arms are parallel to the floor. As you press back up, rotate the handles back so your palms are facing your feet.
Dips
Dips target your triceps muscles on the back of your upper arms. Set two sturdy chairs next to each other about a foot apart. Place your Perfect Pushup handles on the inner edge of each chair. Stand in front of the handles with your back to them. Squat down and grab the handles so your palms face away from your body. Step out with your feet, extending your legs in front of you, with your toes pointing upward.
Lower your body by bending your elbows and pointing them behind you. As you descend, rotate the handles so your palms face each other at the bottom of the movement when your upper arms are parallel to the floor. When you press back up, rotate the handles back to the start position.
Shoulder Press Pike
This exercise targets your shoulders. Kneel on the floor, and place the handles a foot or two in front of you. Set the handles wider than shoulder-width apart with your palms facing you. Take a couple of steps back, and lift up onto the balls of your feet. Lift your hips so your body is an inverted V.
Drop your head so you are looking at your feet. Lower your torso toward the floor by bending your elbows, rotating the handles so your palms face each other. Your head should almost touch the floor. Rotate the handles back to the beginning position as you press back up.
Mountain Climbers
This is an aerobic exercise that gets your heart rate up. Start at the top of a pushup with your body in a straight line from your shoulders to your ankles. The Perfect Pushup handles should be directly under your shoulders with your palms facing you. Pull your right knee in toward your chest. As you extend your right leg back out, pull your left knee in toward your chest. Alternate knees quickly, pulling one leg in as the other leg extends out.
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