The Perfect Pushup Workout Routine for Beginners

perfect pushup workout pdf

I’m sure you’re familiar with push-up exercises. For fitness enthusiasts, this is one of the most utilized upper body exercises in the world. They don’t need equipment and can be done anywhere. But now, there’s one workout equipment that offers to recruit muscles better than traditional push-ups, this is the Perfect Pushup.

This equipment promises a better workout overall and allows you to have a greater range of motion than a regular pushup. So if you want to take your normal pushup to a higher level, make this workout your new routine.

Read more: How Many Calories Does Push up Burn

How to do the Perfect Pushup Exercises.

This is the regular Perfect Pushup, so this exercise is like you’d do on the floor. So place your hands on the Perfect Pushup with your palm facing your body. Then, extending your legs backward until you’re in a plank position, that’s your starting position.

Prepare your core, squeeze glutes with a flat back, lower your upper body with control until it almost touches the ground. When you lower your body, your hands will rotate so that your palms face each other. Next, push your body away from the floor to complete one repetition and your hand will rotate back to its original position.

As mentioned, the above exercises are regular Perfect Pushup. But besides regular positions, you can place your hands and feet in different positions like closed or wide using knee or chair modifications. If the regular position targets the pecs major, anterior delts, and brachial triceps, then the wide position targets the same muscles with more emphasis on the pecs major. While the closed position is more targeted to tricep muscles.

Read more: Full Body Workout 4 Days a Week for Women

The Perfect Pushup Workout Routine.

Based on PerfectFitness, this is a Perfect Pushup workout that you can do 2 to 3 times a calendar week. Read the instructions below to understand what this chart means.

1 Set MaxRegularWideClose
04, 3, 2, 1*4, 3, 2, 1*4, 3, 2, 1*
108, 6, 48, 6, 48, 6, 4
2014, 10, 614, 10, 614, 10, 6
3022, 14, 822, 14, 822, 14, 8
4026, 14, 826, 14, 826, 14, 8
5030, 16, 830, 16, 830, 16, 8
Source: perfectfitness.implus.com

  • For Beginners, do as many regular position push-ups as you can, non-stop, in good form. This number is your 1 Set Max.
  • In the 2-minute drills chart above, find the number closest to your 1 set max in the first column. If you can perform push-ups with the best form for 12 reps, use the 10 rows. If you can perform 17 push-ups, use the 20 rows. If you perform 15, you can use the 10 or 20 rows depending on how well you do the push-ups in 1 Set Max with the proper form.
  • Once you have determined your 1 Set Max, you should complete the workout in 2 minutes. For example, if your wide position workout is 14, 10, 6, that means you have to perform 14 wide push-ups, rest, perform 10, rest again, then complete 6 wide push-ups. You have to perform all this within 2 minutes. For beginners, do regular push-ups first, then complete with a wide and close position push up according to the table above.
  • If you’re still struggling to complete this workout, perform it with knee modifications. Over time, you’ll build enough power to perform Perfect Pushup without kneeling and add chair modifications to your routine.

Read more: The 5 Hardest Dumbbell Abs Workouts at Home

Increase your Pushup Max with 21 Days Workout Guide.

To increase your Push up Max, follow this workout guide for 21 days. On the first day, you should perform as much as you can, using regular position push-ups. To complete the workout, add 2-minute drills with wide and close push-ups.

For days two through seven, perform 2-minute drills using all push-up positions at different intervals. Day eight to twenty, you can increase the set and add variety as in the schedule below. On the twenty-first day, you can retest your 1 Set Max, then start your 21-day workout again.

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
1 Regular
1 Wide
1 Close
REST DAY1 Regular
1 Wide
1 Close
REST DAY1 Regular
1 Wide
1 Close
REST DAY2 Regular
1 Wide
1 Close
Day 8Day 9Day 10Day 11Day 12Day 13Day 14
REST DAY2 Regular
1 Wide
1 Close
REST DAY1 Reg chair
1 Regular
1 Wide
1 Close
REST DAY1 Reg chair
1 Regular
1 Wide
1 Close
REST DAY
Day 15Day 16Day 17Day 18Day 19Day 20Day 21
2 Reg chair
1 Wide
1 Close
REST DAY2 Reg chair
1 Wide chair
1 Close chair
REST DAY2 Reg chair
1 Wide chair
1 Close chair
REST DAYRetest
your
1 Set Max
Source: perfectfitness.implus.com

Before starting any exercise, it’s highly recommended to warm up first to prepare your muscles and avoid possible injuries. You can perform this exercise 2 to 4 times a week along with your overall workout schedule. For beginners, never do more than your body can for your safety. Follow what your body says because over time your strength will increase gradually.

Read more: 8 Ultimate Beginner Leg Workout Guides for Female

Conclusion.

To get a balanced training regimen, make sure you integrate endurance exercises, cardiovascular sessions, and flexibility into your workout plan. So if you already have a workout routine, the push-up schedule is intended to complement your physical training and not as a replacement for your routine.

In addition, you should also be careful when integrating this Perfect Pushup workout with your existing training program. If during exercise you feel pain in your muscles, stop immediately. Therefore, you need to consult your trainer or doctor before starting any new training program.

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