Pushup Movements: Staggered Punch, Tricep Kickback

To wrap up our series of pushup movements, we have two more advanced movements. With these two exercises, maintaining proper form is extremely important, so be sure to take your time. The Staggered Punch exercise will work your shoulders, back and arms at two different angles, giving a better workout. The Tricep Kickback exercise will make you feel the burn in your triceps as you work your arms to stabilize yourself.

Staggered Punch (Video demo here)

·         Get into a Regular Pushup Stance

o   Keep left arm in this position, except have your palm facing forward

o   Stagger right arm further forward from regular position

·         As you perform the pushup, rotate both wrists 90 degrees in the same direction

·         Perform 5 and then switch sides

Tricep Kickback (Video demo here)

This exercise will make you maintain zero rotation, meaning you have to engage all the stabilizers in your arms to hold hammer grip.

·         Get into a Close Grip Pushup Stance with hands in the hammer position (palms facing each other)

·         Lower down, then press back up

·         Lift one of the handles and do 5 kickbacks, keeping your upper arm and elbow parallel to the ground at all times

·         Perform another pushup and perform the kickbacks on the other side

Pushup Movements: Arm Sweeper, Pilates Pushup

Use our Perfect Pushup handles to help increase your shoulder strength. A lot of injuries can occur from not properly strengthening the muscles in your shoulders and from poor range of motion. The two exercises below help rotate your shoulders completely, and even throw in a bit core work. These are tough exercises, so make sure you are ready to take them on.  As always, it is important to follow proper form and good technique.

 

Arm Sweeper (Video demo here)

It’s important to note for this exercise that your Perfect Pushup handles should be on an extremely level surface. When performing the arm swings, swing gently and exercise full control. Be sure that your wrists remain neutral/flat – never bent.

·         Start off in Regular Pushup Position

·         Lower down/rotate handles out 90 degrees

·         Push back up and lift the left handle, pointing it all the way back behind you

·         Circle your arm out to bring the handle all the way in front of you, then place back down

·         Perform another pushup and repeat with the opposite arm

Pilates Pushup (Video demo here)

This exercise will not only help your shoulders, but will work your core.

·         Start off in Regular Pushup Position, but keep feet shoulder-width apart

·         Lower down/rotate handles 90 degrees

·         Come back up, then lift your left arm (without the handle) over your head and twist your body so you’re facing to the left

·         Hold this position for 3 seconds before coming back to your regular pushup stance

·         Do another pushup and repeat on the opposite side