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It's very important to add a week off when muscles aren't recovering as well. Also, no two days would ever be the same. I alternated between two workout cycles. For one week for chest, I might do cable flies and save dumbbell flyes for the next week. In a given month, none of my days are the same because I keep them each diverse.

For cardio, I tried to run at least 3.8 miles usually 1-2 hours after lifting, so I could rehydrate, reenergize and burn any extra lactic acid. I try to run 3.8 miles or more three or four times a week, depending how many soccer games I'm playing. A lot of research was done to make sure I got the most out of every workout.

Perfect Pushup Workout Pdf Free Download

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Hundred Pushups is the ultimate training program to train the body to go from just one pushup to 100 consecutive reps in less than two months -- sculpting muscles in the chest, abs, back, glutes and arms without a single piece of unwieldy equipment.

When it comes to bodyweight exercises, the standard pushup is pretty much already perfect. Not only does it help strengthen and condition the chest, triceps, shoulders and back, but it also improves core stability, improves balance, and can even help contribute to a tighter mid-section.

So when the Perfect Pushup says that for $39.99 (less, in some places) its improved the lowly, but already wicked-effective pushup, its difficult to not respond with some skepticism. And it doesnt help that the Perfect Pushup gained much of its initial fame courtesy of As Seen On TV type advertising and infomercials a label thats been attached to countless useless fitness devices and gadgets ranging from the Thigh Master to Tony Littles Gazelle.

While pushups themselves are very simple exercises to perform, they are actually bio-mechanically a very sophisticated exercise, recruiting nearly every major muscle group in some way to support the body during the movement (provided you are doing them with correct form.)

The pushup is also extremely versatile, letting you emphasize certain muscle groups by simple changes in hand-arm positioning (wide versus narrow), incline or decline, or through elevation of the hands, which deepens the range of motion.

When you perform a pushup with standard form, you hands placed flat on the floor and bent at the wrist. While you arent supporting 100% of your body-weight with a pushup (the floor takes some of the load for you), you are balancing a fair amount of your total body-weight on your toes and wrists. The wrists are actually quite strong when they are in a neutral position, but once you bend them backwards, they are weakened, and the risk of strain to tendons or Carpel Tunnel Syndrome is increased dramatically. In fact, many people simply cant comfortably perform standard pushups because of the discomfort it causes the wrists.

The other point of possible strain or injury during a pushup is in the shoulders. While many people are able to comfortably perform pushups without any discomfort in the shoulder girdle, for some people, having the hands fixed in a single position in relation to the shoulders, can stress the rotator cuff. This is especially troublesome if youve had past shoulder injuries or if you perform the exercises with your hands position wide in relation to the shoulders.

Finally, the because the floor naturally limits your range of motion, if your goal is to maximize muscle recruitment during a push-up, you need to find a way to allow yourself to go beyond parallel in other-words, allow your chest to move below the horizontal plane of your hands. This is typically accomplished by elevating your hands on platforms (or less safely, stacks of phone books as Ive been known to do) or pushup bars. The main issue here is around stability of the platform that you choose. Some of these elevation mechanisms can occasionally slip, causing potential injury.

The manufacturers of the Perfect Pushup claim their device is designed to overcome these three issues associated with the plain-vanilla pushup, and then add a twist (literally) to how you perform pushups. This twist is really their secret sauce even if the other characteristics of the Perfect Pushup are really no different than what you could get with a pair of pushup bars.

The Perfect Pushup basically takes a standard pushup bar which keeps your wrists in a neutral, non-bent position and attaches the pushup bar to a rotating base. This base allows you to maintain neutral wrist position while simultaneously rotating your arms (primarily at the wrist.) This ability to rotate is intended to allow you to compensate for your own bio-mechanics taking stress off from the wrists and shoulders.

It also allows you to simulate the compound motion of certain dumbbell chest press motions by allowing rotation at wrists, elbows and shoulders something that is impossible with standard pushups. So if youve ever performed dumbbell chest presses with your palms facing forward and then rotated them to face each other at the top of the movement, youll know the motion Im talking about.

His company, BodyRev, has introduced several products over the past two years, include a mobile version of the Perfect Pushup that you can pack in your suitcase, and the Perfect Pull-Up which is a removable pull-up bar that can be installed in standard door frames. BodyRev also makes a light-weight resistance device called the REV 8 and REV 10 that is used by health and fitness clubs as part of a mixed-weight and cardio workout group course.

Other than the Perfect Pushup Mobile Unit and the configuration that gives you both the standard Perfect Pushup and Mobile Unit in a single box, the only real difference between these products seem to be the extras, like the additional workout cards, and Power 10 DVDs and the neoprene knee pad. Whether these add-ons (which cost BodyRev probably less than $2 in materials) are really worth the price difference is your call.

For this review, I purchased The Perfect Pushup Basic Set, which includes the Perfect Pushup handles, DVD and a workout instruction folder. I bought the product at Dicks Sporting Goods for $39.99 although I have seen t for less online and at places like Walmart and Walgreens.

The handles rotated smoothly, and they had foam padding on the grip part of the handle for comfort. A Neoprene-like pad on the bottom of each Perfect Pushup paddle prevents slippage. This was effective on both carpet, concrete and hard-wood floors. So in terms of stability, there doesnt seem to be any danger of the paddles/handles slipping out from underneath you, even when I did very wide-grip pushups.

For each Perfect Pushup variation, the poster shows your the recommended hand rotation for each move. For a beginner who has never performed any of these variation with a standard pushup, the chart would be useful. However, for a trainee who already has knowledge of these alternative positions, it doesnt bring much value.

The information on the backside of the Perfect Pushup poster is more useful. It provides a Perfect Pushup workout schedule, a 2 minute Navy Seal drill routine, and instructions on how to determine your Perfect Pushup one set max. It also has some suggestions for customizing the basic workout routine and pointers on maintaining form and proper breathing during the exercises.

This Perfect Pushup workout routine basically has you doing a drop-set of Perfect Pushups during a two minute period, totaling 3-4 sets. You then perform two more Two-Minute Drills across the day for wide position and close/narrow position, for a total of 9-12 sets each day. Some days, the workout plan has you performing pushups with your feet on a chair (in both wide and narrow-grip positions), which simulates an incline bench position and targets your upper pecs and front-delts more than the flat position.

If you have problems performing the standard Perfect Pushup, there also is a variation of the workout plan that allows you to perform the exercises from your knees until you build additional strength to perform them completely from the upright position.

The actual number of reps for each Two-Minute Drill period depends on your One-Rep Max with the Perfect Pushups. I had heard to expect that you wouldnt be able to do as many Perfect Pushups as you could regular pushups, but I was surprised at how few reps I could actually perform on the Perfect Pushup equipment.

Normally I can do between 40-50 standard pushups (with good form and chest nearly to the ground) in a single set. But I was stunned to find myself struggling to get 20 reps done on The Perfect Pushup. So in my case, at least, I had about a 50 percent reduction in total sets achievable versus standard pushups.

First, there is no doubt that the Perfect Pushup challenges your stabilizer muscles more thoroughly than a standard pushup. Its not just the rotation movement that does this, but also trying to maintain a fixed hand position against an instable surface (in this case, a handle/paddle that rotates.) I was shaking slightly through the triceps and shoulders using the Perfect Pushup, something that I dont even experience during dumbbell chest presses. Its the same type of shakiness that you can experience on a stability ball or a balance board.

Second, grabbing the handles in a new position also seemed to hasten fatigue and limit by total reps. Over a few days, this seemed to improve as I adapted to the change in hand position. This isnt uncommon when starting a new exercise, and I adjusted within a few workouts.

Third, the Perfect Pushup actually seems to put much more of the load on your shoulders, triceps and rear-delts. In fact, I didnt actually even get the sense that my chest was being worked that hard. Normally after a set of standard pushups, Ill feel a pump and fatigue in my pecs, but that never really seemed to happen with the Perfect Pushup.

After using the Perfect Pushup for approximately two weeks (following the Get Ripped workout plan) I did see a slight, but noticeable, improvement in overall muscle development in my chest, shoulders and rear-delts. 17dc91bb1f