The pushup is a classic exercise that targets multiple muscles in the upper body, including the chest, shoulders, triceps, and core. However, many people perform pushups incorrectly or with poor form, leading to less-than-optimal results and even potential injury. The Perfect Pushup workout is designed to help you perform pushups with proper form, engage all the targeted muscles, and get the most out of your pushup workout.
Before we dive into the Perfect Pushup workout, it’s essential to understand the proper form for a pushup. Here are the steps to performing a pushup with correct form:
- Start in a plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
- Keep your core engaged, and your back straight, making sure not to arch or round your back.
- Lower your body by bending your elbows until your chest touches the ground or hovers just above it.
- Push your body back up to the starting position while keeping your core engaged and your back straight.
Now that you know how to perform a pushup with proper form, let’s dive into the Perfect Pushup workout. This workout consists of six exercises that target the muscles involved in pushups, with each exercise building upon the previous one. Here are the six exercises:
Pushup Position Hold
The pushup position hold is the starting position for the Perfect Pushup workout. Start in the plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. Hold this position for 30 seconds while keeping your core engaged and your back straight. If 30 seconds is too challenging, start with a shorter time and gradually increase it as you get stronger.
The pushup negative is the eccentric or lowering phase of the pushup exercise. Start in the plank position and lower your body slowly to the ground over the course of three seconds. Once you reach the bottom of the pushup, push your body back up to the starting position as quickly as possible. Repeat this for five reps.
Now it’s time to perform a full pushup with correct form. Start in the plank position and lower your body until your chest touches the ground or hovers just above it. Push your body back up to the starting position, and repeat for ten reps.
Close Grip Pushup
The close grip pushup targets the triceps more than the traditional pushup. Start in the pushup position with your hands close together, so your thumbs and index fingers touch each other, and your elbows are close to your body. Perform ten reps.
The diamond pushup is another variation of the pushup that targets the triceps. Start in the pushup position with your hands together, forming a diamond shape with your thumbs and index fingers. Lower your body until your chest touches the diamond shape, and push your body back up to the starting position. Perform ten reps.
The decline pushup targets the upper chest muscles. Find a bench or step and place your feet on it, so your body is in a decline position. Start in the pushup position and lower your body until your chest touches the ground or hovers just above it. Push your body back up to the starting position, and perform ten reps.
Congratulations, you’ve completed the Perfect Pushup workout! This workout targets all the muscles involved in pushups, from the chest and shoulders to the triceps and core. Remember to focus on proper form and engage your core throughout the workout.
Here are some additional tips to help you get the most out of your pushup workout:
- Breathe: Inhale as you lower your body and exhale as you push back up to the starting position. This will help you maintain proper form and breathe properly throughout the exercise.
- Engage your core: Keeping your core engaged throughout the exercise will help you maintain proper form and prevent injury.
- Start slow: If you’re new to pushups or haven’t exercised in a while, start with a shorter time or fewer reps and gradually increase them as you get stronger.
- Vary your hand position: Changing the position of your hands can target different muscles and keep your workout interesting. Experiment with wide, close, and diamond hand positions.
- Take breaks: If you need to take a break during the workout, take it! It’s better to rest for a few seconds than to push yourself too hard and risk injury.
- Incorporate other exercises: The Perfect Pushup workout can be combined with other exercises to create a full-body workout. Consider adding squats, lunges, and other exercises to your routine.
In conclusion, the Perfect Pushup workout is a great way to target multiple muscles in the upper body and improve your pushup form. Remember to focus on proper form, engage your core, and start slow. With consistent practice, you’ll be able to perform more reps with better form and achieve your fitness goals. Happy pushing!