The Perfect Pushup is a piece of equipment that helps develop upper-body strength, definition and muscle mass gain. The handles turn as you push your body up to provide more intensity than a regular pushup. While you turn the handles, the upper body and core must use more energy to keep the spine and neck properly aligned. The Perfect Pushup has many advanced workouts that can benefit an advanced fitness enthusiasts.
Perfect Pushup History
Alden Mills, a Navy SEAL, created the Perfect Pushup in November of 2006. According to Mills, "Perfect Pushup added rotation to the mix to provide a more natural movement, engage more muscles and take it easy on the joints." The creation of the Perfect Pushup attracted many fitness enthusiasts, athletes and military personnel.
Advanced Perfect Pushup Rep Range
When performing repetitions on the Perfect Pushup, it is important that advanced-level exercisers use higher repetitions. Mills recommends that advanced-level users should perform up to 30 reps on the first set of each exercise. Following the first set, with minimal rest, 16 reps should be performed, and the last set should be 12 reps.
Dive Bomber Pushup
The dive bomber pushup is an advanced Perfect Pushup exercise that requires strength and stamina. This exercise works the chest and shoulder muscles. In a dive bomber pushup, arch your back and lower your body toward the handles, while rotating them 180 degrees. It is important to keep your head up and your back aligned with your neck. Proper form prevents injuries.
Close-Grip Pushup
In a close-grip pushup, bring your arms closer together when performing the exercise and use 180 degrees of rotation. This exercise is advanced because only the arm muscles are used to push the entire body in an upward motion while using full rotation.
Power Punch Pushup
Power punch pushups are a Perfect Pushup advanced exercise that focuses on developing bicep strength. The power punch pushup is performed with a full 180-degree rotation, and to do this exercise, slowly lower yourself to the ground, and when you reach the bottom, push upward quickly.
Advanced Rep Speed
Mills recommends that the speed of the standard Perfect Pushup routine should be one second up and one second down. Do slower reps to increase the intensity and difficulty of the workout. When performing slower repetitions, such as two seconds up and two seconds down, the muscle works harder. When the muscles work harder they will get stronger and burn more calories.
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