Different Exercises Using The Perfect Pushup

The Perfect Pushup was created by former Navy SEAL Alden Mills, It is designed to allow for more natural movement of the body during pushup exercises. There are many pushup variations you can perform while using the Perfect Pushup and each variation offers its own unique benefit to your chest workout. Learning how to perform these different variations will allow you to create a beneficial workout for your chest that can be performed in the comfort of your own home.

Traditional Pushup

The traditional pushup exercise can be performed using the Perfect Pushup. Place the Perfect Pushup handles on the ground and space them shoulder-to-shoulder distance apart. Turn the handles so that they are horizontally positioned. From a kneeling position, grab each handle and straighten out your arms so that they are centered below your shoulders. Move your feet behind you so that your legs are straight. Lower your chest toward the floor and rotate the handles away from your body so that your hands rotate outward. Once your chest has been lowered to the height of the handles, push your body back up by rotating your hands toward your body and pushing down on the handles.

Wide Spacing

The wide spacing exercise is comparable to a traditional wide stance pushup. Position the Perfect Pushup handles on the floor so that they are two to three feet with the handles positioned in a vertical direction. Kneel on the floor and grab the handle bars so that your hands are in a neutral position with your thumbs above your fingers. Reach back with your legs so that they are straight and your body weight is resting on your tip toes. Lower your upper body toward the floor by allowing your elbows to bend while rotating the Perfect Pushup handles inward. Once your chest is six inches from the floor, rotate the handles outward while pushing on them.

Decline Pushup

To perform the decline Perfect Pushup, start by moving the rotating Perfect Pushup handles to a horizontal position with a 12-inch spacing between them. Position a chair four to five feet away from the handles. The exact length depends on the size of your torso and legs so adjust accordingly. Grab the hand bars with an overhand grip while keeping your arms straight. Place your toes on the chair so that your upper back, bottom and legs form a line parallel to the floor. Lower your body to the floor by rotating the handles outward and allowing your elbows to bend. Get your body to within 6 inches of the floor and reverse the downward motion by extending your arms and rotating the handles inward.

Considerations

The traditional Perfect Pushup exercise will emphasize the pectoral muscles in your chest. Specifically, the portion of your chest muscles that connect into the middle of your chest will be most targeted. The traditional position with also train your triceps and shoulder muscles. Widening with the wide spacing pushup will deemphasize your triceps and shoulders while placing more strain on your pectoral muscles. The chair variation or decline Perfect Pushup variation also utilizes your triceps and shoulder muscles, but it switches the section of the pectorals that is most targeted. The section of your chest muscles that connect into your collar bone will be most worked due to the angle and position of your body during the movement.