Pushup Movements: One-Arm Assist Pushup and Mountain Climbers

Increase your upper body strength and kick-start your cardio in just a few minutes a day with the Perfect Pushup. The One-Arm Assist Pushup exercise will help get you ready to complete one-armed pushups, while the Mountain Climbers will work your lower and upper abs, as well as your shoulders, while increasing your heart rate for a great addition to your cardio routine.

One-Arm Assist Pushup (Video demo here)

The key to this exercise is that one hand rotates and other doesn’t. This helps you focus your body weight on one side.

·         Get into a wide-grip pushup stance

·         Lower yourself down for one second, putting your weight on your left arm and rotating that handle

o   Be sure to keep your right arm still

·         Come back up for one second

·         Complete 5 reps

·         To switch, shift weight to right arm

·         Complete 5 reps

Mountain Climbers (Video demo here)

During this exercise, your arms stay in place (do not rotate the pushup handles).

·         Get into a regular pushup stance

·         Start with legs out, feet together

·         Bring your left knee into your chest and send it back to your staring position

·         Bring your right knee in quickly and then go back to the starting position

·         Alternate for 30 seconds

·         Rest, then repeat

Pushup Movements: Shoulder Press Pushup, Dive Bomber Pushup

Regular pushups can sometimes get a little boring. Over the next few weeks, we’re going to show you some different pushup options for you to switch it up and challenge your body to its limits. This week, we’ll start with the Shoulder Press Pushup and the Dive Bomber Pushup, both of which are great workouts for your shoulders, chest and back. Start with a few reps of each to get the hang of the exercises, then work them into your regular exercise routine.

 

Shoulder Press Pushup (video demo can be found here):

·         Assume a 4-point stance:

o   Feet Double-wide apart, standing on your toes

o   Hips up in the air

o   Starting to angle back towards ground

·         Hold Perfect Pushup like a barbell, or as you would when in regular pushup position

·         Lower your body down at an angle and rotate the handles out 90 degrees so your forehead touches the ground

·         Push back and rotate back to start position

 

 

Dive Bomber Pushup (video demo can be found here):

·         Assume the same 4-point stance as in the Shoulder Press Pushup

·         Hold the Perfect Pushup as you would when in regular pushup position

·         Imagine a bar about 18 inches off the ground right in front of you

·         Lower your body down and pretend to pass your head and torso under that bar while rotating the handles out

·         Continue to rotate out (total rotation of 180 degrees) as you continue to pull your chest up so you’re in a Cobra Position

·         Go back underneath the imaginary bar and rotate hands back to start position/move body back into 4-point stance

Pushup Movements: Perfect Pushup Dip & Decline Chair Pushup

You don’t need a lot of equipment to get in a good workout. When you’re busy and are trying to fit in some time to exercise, the less fuss the better. Below are two workouts for your arms and chest using only the Perfect Pushup and two stable chairs. Each exercise is accompanied by a video demonstration, so check those out to make sure you’re following the proper technique.

Perfect Pushup Dip (video demo can be found here):

·         Center the chairs with some space in between them, placing one Perfect Pushup handle on each chair.

·         Get into the dip position:

o   Heels on the ground

o   Toes pointing up

o   Pull your navel toward your spine

o   Hold the handles in bar position

·         Lower down, rotating the handles out at the same time

·         When you come back up, rotate the handles back in

·         Repeat at least 5 times

Decline Chair Pushup (video demo can be found here):

·         Center the chairs with some space in between them, placing one Perfect Pushup handle on each chair

·         Get into pushup position between the chairs, with handles in bar position

·         Lower down, rotating handles out, going as deep as possible

·         When you come back up, rotate the handles back in

·         Repeat at least 5 times

Gut Buster Workout

Looking for a quick way to work your abs (including those stubborn obliques)? Check out our Gut Buster Workout. We’re starting off with five reps per exercise in order to introduce the movements. Before getting started, let Alden walk you through each movement in this video so you can make sure you’re following the proper techniques.

Equipment Needed:

·         Perfect Ab-Straps (attached to a Pullup Bar)

·         Perfect Pushup

Workout:

·         5 Regular (Straight) Knee-Ups

·         5 Regular Position Pushups

·         Knee-Ups w/ Obliques (5 on each side)

·         5 Wide-Position pushups

·         5 Regular (Straight) Knee-Ups

·         5 Close-Grip Pushups

Try to do these exercises one right after the other with no rest in between each movement. Still not feeling the burn? Increase your reps for each movement until you feel your muscles working in overdrive!

"I Can't Do Pushups" Week 3

It’s the final week of the “I Can’t Do Pushups” workout, and it’s time for the full-body position pushups. We’re taking out the plank and replacing it with negative reps on your knees for an all-pushup body blaster. By the end of this week you’ll have mastered the pushup technique and will feel strong and confident for future workouts.

Workout:

 

Week Three

·         Day 15:

o   Conduct 3 repetitions of 5 second full-body pushups on your toes

o   Conduct 3 repetitions of 5 second negatives on your knees

·         Day 16: OFF – Go for a walk!

·         Day 17:

o   Conduct 3 repetitions of 5 second full-body pushups on your toes

o   Conduct 3 repetitions of 5 second negatives on your knees

·         Day 18: OFF

·         Day 19:

o   Conduct 3 repetitions of 5 second full-body pushups on your toes

o   Conduct 3 repetitions of 5 second negatives on your knees

·         Day 20: OFF

·         Day 21:

o   Conduct 3 repetitions of 5 second full-body pushups on your toes

o   Conduct 3 repetitions of 5 second negatives on your knees

Movement Descriptions:

Negative Pushup: Start from your knees in the plank position and slowly lower your body until your chest touches the floor - make sure to maintain control.  Eventually, you will move to a full body position (legs extended).  The point of the negative is to focus on the down movement, not the push phase.  Once your chest touches the floor the movement is complete and you can return to the starting position.

Plank Position:  Place hands slightly wider than shoulder width apart with arms extended.  You can either start on your knees or with legs extended.  The feet can be together or as much as shoulder width apart.  Make sure your body maintains a straight line from ears to toes (or knees) with no sagging or bending.  Keep your head in a neutral position looking down.

Equipment:

• Perfect Pushup (optional)

Make sure to practice good form and safe technique. These exercises can be challenging (and sometimes dangerous), especially if performed without proper pre-exercise evaluation and thorough understanding of the drills. As always, consult with a physician before beginning this or any exercise program.

"I Can't Do Pushups" Week 2

For Week 2 of our “I Can’t Do Pushups” workout, we’re increasing the number of negative reps and adding some time to your planks. Don’t go too fast and remember to focus on your form. Soon you’ll be ready for full-body position pushups!

Workout: 

Week Two

·         Day 8: OFF – Go for a walk!

·         Day 9:

o   Conduct 5 repetitions of 5 second negatives on your knees

o   Hold the plank position for 10 seconds (5 times – take a 30 second break in between your plank holds)

·         Day 10: OFF

·         Day 11:

o   Conduct 5 repetitions of 5 second negatives on your knees

o   Hold the plank position for 10 seconds (5 times – take a 30 second break in between your plank holds)

·         Day 12: OFF

·         Day 13:

o   Conduct 5 repetitions of 5 second negatives on your knees

o   Hold the plank position for 10 seconds (5 times – take a 30 second break in between your plank holds)

·         Day 14: OFF

Movement Descriptions:

Negative Pushup: Start from your knees in the plank position and slowly lower your body until your chest touches the floor - make sure to maintain control.  Eventually, you will move to a full body position (legs extended).  The point of the negative is to focus on the down movement, not the push phase.  Once your chest touches the floor the movement is complete and you can return to the starting position.

Plank Position:  Place hands slightly wider than shoulder width apart with arms extended.  You can either start on your knees or with legs extended.  The feet can be together or as much as shoulder width apart.  Make sure your body maintains a straight line from ears to toes (or knees) with no sagging or bending.  Keep your head in a neutral position looking down.

Equipment:

• Perfect Pushup (optional)

Make sure to practice good form and safe technique. These exercises can be challenging (and sometimes dangerous), especially if performed without proper pre-exercise evaluation and thorough understanding of the drills. As always, consult with a physician before beginning this or any exercise program.

"I Can't Do Pushups" Week 1

At Perfect Fitness, we believe that if you could only do one exercise to change the look and function of your arms, chest, shoulders, back and abs, the pushup is it! But pushups can be hard if you have never done them or haven’t mastered good technique. If you can’t do pushups, we’re about to change that. We’ve got a three week program that will have you doing pushups in no time, plus give you a kick start to a healthier lifestyle.

Before you get started, review the push up movements following the workout.  All of these exercises can be done with or without the Perfect Pushup.  If you use the Perfect Pushup, make your focus on proper position, rather than on rotating the handles. Good luck!

 

Workout:

Week One

·         Day 1:

o   Conduct 3 repetitions of 5 second negatives on your knees

o   Hold the plank position for 5 seconds (3 times – take a 30 second break in between your plank holds)

·         Day 2: OFF – Go for a walk!

·         Day 3:

o   Conduct 3 repetitions of 5 second negatives on your knees

o   Hold the plank position for 5 seconds (3 times – take a 30 second break in between your plank holds)

·         Day 4: OFF

·         Day 5:

o   Conduct 3 repetitions of 5 second negatives on your knees

o   Hold the plank position for 5 seconds (3 times – take a 30 second break in between your plank holds)

·         Day 6: OFF

·         Day 7:

o   Conduct 3 repetitions of 5 second negatives on your knees

o   Hold the plank position for 5 seconds (3 times – take a 30 second break in between your plank holds)

 

Movement Descriptions:

Negative Pushup: Start from your knees in the plank position and slowly lower your body until your chest touches the floor - make sure to maintain control.  Eventually, you will move to a full body position (legs extended).  The point of the negative is to focus on the down movement, not the push phase.  Once your chest touches the floor the movement is complete and you can return to the starting position.

Plank Position:  Place hands slightly wider than shoulder width apart with arms extended.  You can either start on your knees or with legs extended.  The feet can be together or as much as shoulder width apart.  Make sure your body maintains a straight line from ears to toes (or knees) with no sagging or bending.  Keep your head in a neutral position looking down.

Equipment:

• Perfect Pushup (optional)

Make sure to practice good form and safe technique. These exercises can be challenging (and sometimes dangerous), especially if performed without proper pre-exercise evaluation and thorough understanding of the drills. As always, consult with a physician before beginning this or any exercise program.