The Perfect Pushup equipment allows you to add variety to the movement of your pushups. Do pushups with the Perfect Pushup to develop your chest, shoulder and triceps muscles. The exercises also increase your core strength, as your abdominals and hips must work to keep your torso in a straight line. Base the volume of your workouts with the Perfect Pushup units on your current strength level.
Pretest
The Perfect Pushup workout requires a pretest to determine the maximum number of pushups you can complete without stopping, which the company refers to as your One Set Max. Once you determine your maximum number, compare its value with a chart associated with each exercise to tell you how many repetitions to complete.
Frequency
Follow the 21-day workout program, which asks you to work out every other day during the month. During the first week, you will complete three of the five exercises on Sunday, Tuesday, Thursday and Saturday. On the second week, you will complete four out of the five exercises and work out on Monday, Wednesday and Friday. On the third week, you will complete all five of the exercises on Sunday, Tuesday, Thursday and Saturday.
Exercises
The exercises in the Perfect Pushup workout include the super set slow with regular grip; super set slow with wide grip; super set slow with close grip; dive bomber; and power punch pushup.
For the super set slow exercises, place the pushup grips are so your hands are set regular, close or wide. Do the assigned repetitions in thirds: first fully extended and lowering down only halfway before extending back up; then starting at the halfway point and going fully down before extending back up to halfway; finally, do the repetitions at the full push-up range of motion. For the full repetitions, begin with your palms facing your feet and as you lower down, twist them so that the finish facing each other.
To do dive bombers, begin with your hips in the air and your hands set at shoulder-width. Your palms should face your feet. Lower your head and shoulders toward the ground, then scoop them up so that your arms fully extend but your hips are now close to the floor. As you lower yourself and move into the scoop position, the grips should twist and move 180 degrees to finish with palms facing in front of you.
To complete power punch push-ups, begin in a regular push-up position with palms facing your feet. As you lower down, twist the handles so your palms face in front of you. Explode back up as quickly as you can.
Sets and Repetitions
Based on your pretest scores, do the appropriate number of sets and repetitions for each exercise. The super set slow exercises all have two sets. The dive bomber is also completed at two sets. The power punch push-up is done in three sets. Those with lower pretest scores will start with fewer repetitions and work their way up.
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