Perfect Pushup portable pushup handles offer an alternative to traditional pushup routines. Using them will work on the upper body as well as the core. They are basically a set of handles on a rotating disc base. Varying the hand positions and routines will keep you interested and make pushups more challenging. You can even pack them in a small bag and work out anywhere you go. Knowing how and when to use them can help you achieve your fitness goals.
Basic Position
Position the hand grips perpendicular to your body and even with the center line across your chest. The regular hand position should be just slightly wider than shoulder-width apart. Your head, neck, back, hips and legs should be in alignment with your ears and even with your spine. Bend your elbows as you rotate your hands out until they are parallel with your body. Reverse the rotation on the way back up. Each pushup should take about two seconds each. Be sure to breathe in while going down and breathe out on the way back up.
Grip Variations
You may also vary the grip of the Perfect Pushup to work different parts of your upper body and core. The wide grip will put more of the workload on the chest and hit the muscle group from a different angle. Position your hands wider than shoulder-width apart with the grips parallel to your body. Rotate your hands inward as you bend your elbows, pointing straight away from your body. The close grip position will put more of the work on your triceps. Keep your hands directly below your shoulders with the grips perpendicular to your body. Rotate your hands outward as you go down, keeping your elbows tight to your body. The body posture for both variations is the same as the regular grip.
Determine Your Maximum Repetitions
On the first day of using the Perfect Pushup grips, perform a one-set max test. This is accomplished by doing as many pushups as you can, using good form and without stopping. Once that is complete, refer to the Perfect Pushup workout chart to determine your two-minute drill routine. Select the number on the chart that is closest to your maximum and determine how many repetitions you will do for each set.
Modifications
New users may struggle to complete the pushups, regardless of the hand grip. The rotating hand grips make it more challenging, so don't be surprised if you can't do as many as you had planned. To make it easier and still keep form, perform the pushups with your weight on your knees and feet off the floor. Body alignment will stay the same, and it can be used for all hand-grip positions. To make the workout more difficult, perform an incline pushup using a chair or exercise ball to raise the level of your feet.
Workout Progressions
The basic workout progression alternates days of multiple two-minute sets with off days. This is done for a period of 21 days. Each week, the number and type of sets will change, offering variety in your workout. You will also notice an increase in the use of the chair technique. At the end of the three weeks, retest your max; you should find that you could do more. Start the plan over using your higher maximum number to determine your new two-minute routine.
Member Comments