Push-ups force upper body and core muscles to lift and lower body weight. You can build strength and gradually increase the intensity of push-ups with the Perfect Pushup. The Perfect Pushup is a piece of exercise equipment that forces you to go even deeper into the exercise than while doing a push-up with hands on the ground. It challenges the muscles differently than when doing a traditional push-up. There are a variety of workout routines that incorporate the Perfect Pushup.
The Product
The Perfect Pushup was invented by Alden Mills, a former Navy SEAL, in 2006. The original Perfect Pushup consists of a handle shaped like a horseshoe, attached to a circular base. The handles rotate when they are used for a push-up, allowing the muscles to move through different ranges of motion during the exercise. Less pressure is placed on the joints while using the equipment, than is when doing a push-up with hands or fingers on the ground.
Types
There are three different types of Perfect Pushup products. The Original Pushup product contains rotating handles. The Perfect Pushup V2 has rotating handles, can hold up to 300 lbs. and has rubber grips. Perfect Fitness claims improvements in functionality and design construction. The V2 comes with an exercise DVD and a workout poster.The Perfect Pushup Mobile Unit is smaller and slimmer than the other two; it comes with a travel carry case and workout cards.
Beginner Workout
Regardless of which product is used for a routine, beginners should assess starting strength before using the product. Perfect Fitness recommends that you perform a "One Set Max" test; to do this you perform as many push-ups you can do without stopping. Match your number of push-ups to a chart on Perfect Fitness and then follow the recommendations (see Resources). The workout schedule consists of 21 days and you alternate exercise and rest on a daily basis. Exercises consist of wide push-ups, regular push-ups, narrow push-ups, modified push-ups and push-ups with feet placed on a chair. After 21 days, retest the maximum number of push-ups you can perform and move on to the next routine.
Power Workout
Once again, match your One Set Max results to the chart supplied in the Perfect Pushup Power Routine (see Resources). This workout program is also 21 days and alternates rest days with push-up drills. The exercises are more challenging and require more strength and coordination than the beginner's routine. You should successfully complete the first routine before attempting this one. Throughout the routine, you will perform slow regular push-ups, slow wide push-ups, slow narrow push-ups power punch push-ups and dive bombers.
Form
Form is essential when using Perfect Pushup products. Using the equipment correctly ensures that you don't strain your back, shoulder or core. Maintain a straight line, from head to toes, throughout the exercises--unless indicated otherwise. Hips and shoulders should be squared off and pointing to the ground. Inhaling as you lower to the ground and exhaling as you push back up enables proper oxygen flow throughout the muscles.
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