Perfect Pushup vs Regular: The Surprising Winner for Building Upper Body Strength

The pushup is a classic exercise, lauded for its simplicity and effectiveness in building upper body strength. But what if we told you there’s more to it than meets the eye? The “perfect pushup vs regular” debate has been raging for years, with each variation offering unique advantages and challenges. This post delves into the intricacies of both, helping you understand which is best for your fitness journey.

The Perfect Pushup: A Foundation of Form

The perfect pushup, also known as the “proper” or “strict” pushup, prioritizes form over everything else. It emphasizes a controlled, full range of motion, engaging specific muscle groups for optimal results. Here’s a breakdown:

• Starting Position: Begin with hands shoulder-width apart, fingers pointing forward. Your body should form a straight line from head to heels, with your core engaged and glutes tight.
• Descent: Slowly lower your chest towards the ground, keeping your elbows close to your sides. The descent should be controlled, taking about 2-3 seconds.
• Ascent: Push back up to the starting position, again with control and focus. Your chest should fully extend, but avoid locking your elbows.

Benefits of the Perfect Pushup:

• Improved Muscle Activation: By focusing on form, you target major muscle groups like the chest, shoulders, triceps, and core more effectively.
• Enhanced Strength and Stability: The perfect pushup builds overall strength and stability, particularly in the upper body and core.
• Reduced Risk of Injury: Proper form minimizes strain on joints and muscles, reducing the risk of injuries like shoulder impingement or lower back pain.

The Regular Pushup: A Versatile Option

The regular pushup, sometimes referred to as the “modified” pushup, allows for variations in form to suit different fitness levels. While it may not be as “perfect” as its counterpart, it offers a valuable starting point for beginners and a way to challenge yourself.

• Starting Position: Similar to the perfect pushup, but you can modify the hand placement – wider or narrower – to target different muscle groups.
• Descent: Lower your chest towards the ground, focusing on a controlled movement. You may find yourself bending your elbows slightly wider than in a perfect pushup.
• Ascent: Push back up to the starting position, engaging your core and focusing on a controlled movement.

Benefits of the Regular Pushup:

• Accessibility: The regular pushup is easier for beginners to perform, allowing them to gradually build strength and work towards the perfect pushup.
• Versatility: The regular pushup can be modified with different hand placements, inclines, and declines to target specific muscle groups and challenge yourself.
• Increased Reps: By allowing for a less strict form, you may be able to complete more repetitions, leading to greater muscle fatigue and growth.

The Perfect Pushup vs Regular: Which One is Right for You?

The choice between the perfect pushup and the regular pushup ultimately depends on your fitness level and goals.

Choose the Perfect Pushup if:

• You have a solid foundation of upper body strength.
• You prioritize form and technique over repetitions.
• You want to maximize muscle activation and minimize injury risk.

Choose the Regular Pushup if:

• You are new to pushups or lack upper body strength.
• You want to focus on building endurance and completing more repetitions.
• You prefer a more versatile exercise that can be modified to suit your needs.

Beyond the Perfect Pushup: Variations for Advanced Athletes

Once you’ve mastered the perfect pushup, you can explore variations to continue challenging yourself and building strength. Here are a few options:

• Archer Pushup: This variation targets the chest and shoulders while enhancing core stability.
• Diamond Pushup: This variation focuses on the triceps and inner chest muscles.
• Clap Pushup: This dynamic variation requires explosive power and coordination.
• Decline Pushup: This variation increases the difficulty by elevating your feet, targeting the chest more intensely.
• Incline Pushup: This variation makes the pushup easier by placing your hands on an elevated surface, ideal for beginners.

The Perfect Pushup vs Regular: A Journey of Progression

The perfect pushup and the regular pushup are not mutually exclusive. You can start with the regular pushup and gradually progress towards the perfect pushup as your strength improves. Remember, consistency is key.

The Perfect Pushup vs Regular: Why Form Matters

Whether you choose the perfect pushup or the regular pushup, focusing on proper form is crucial. A proper form ensures that you’re targeting the right muscles, minimizing strain on joints, and maximizing the benefits of the exercise.

Tips for Maintaining Proper Form:

• Engage your core: Keep your abdominal muscles tight throughout the exercise.
• Keep your elbows close to your body: This helps to activate the chest and triceps more effectively.
• Maintain a straight line from head to heels: Avoid sagging in the middle or arching your back.
• Focus on controlled movements: Avoid rushing the exercise; slow and controlled movements are key.

A Final Word: Pushups are More Than Just an Exercise

The perfect pushup vs regular debate is ultimately about finding what works best for you. But beyond the technicalities, pushups offer a sense of accomplishment and a testament to your dedication. They are a reminder that strength comes from hard work and consistent effort.

What You Need to Know

Q: Can I do perfect pushups if I’m a beginner?

A: If you’re a complete beginner, it’s best to start with modified pushups or incline pushups to build strength and gradually work your way up to the perfect pushup.

Q: What are some common mistakes to avoid when doing pushups?

A: Common mistakes include arching the back, letting the elbows flare out, and not fully extending the chest at the top of the movement.

Q: How often should I do pushups?

A: The frequency of your pushups depends on your fitness level and goals. Aim for 2-3 sessions per week with adequate rest in between.

Q: Can I do pushups every day?

A: While you can do pushups every day, it’s important to listen to your body and allow for rest days when needed. Overtraining can lead to injuries.

Q: What are some alternatives to pushups?

A: Alternatives to pushups include bench press, chest press, and dips. These exercises target similar muscle groups and can be adjusted to suit your fitness level.