What To Know
- The regular pushup offers several benefits, making it a great choice for beginners and those who are looking for a less demanding exercise.
- If you’re looking for a more challenging exercise that will help you build strength and improve your form, the perfect pushup is a good option.
- However, if you’re just starting out or are looking for a more accessible exercise, the regular pushup is a great choice.
The pushup is a classic exercise that has been a staple of fitness routines for decades. It’s a bodyweight exercise that targets multiple muscle groups, including your chest, shoulders, triceps, and core. But what about the various forms of pushups? Is there a “perfect pushup” compared to the “regular” pushup and are they really that different? This blog post will dive into the world of the perfect pushup vs regular pushup to see which one is right for you.
The Perfect Pushup: A Deep Dive
The “perfect pushup” is a more challenging and technically demanding variation of the pushup. It emphasizes proper form and engages more muscles. Here’s a breakdown of what makes a perfect pushup:
- Hand Placement: Hands should be shoulder-width apart, with fingers pointing forward.
- Body Alignment: Your body should form a straight line from your head to your heels. Avoid sagging in the middle or arching your back.
- Scapular Retraction: Before you start the pushup, engage your shoulder blades by pulling them together and down your back. This helps stabilize your shoulder joint and prevent injury.
- Full Range of Motion: Lower your chest until it touches the ground, then push back up until your arms are fully extended.
- Controlled Movement: Avoid bouncing or jerking during the exercise. Maintain a slow and controlled tempo throughout the entire range of motion.
The Benefits of the Perfect Pushup
The perfect pushup offers several advantages over the regular pushup:
- Increased Muscle Activation: The perfect pushup engages more muscle fibers, leading to greater strength and hypertrophy gains.
- Improved Stability: The focus on proper form and scapular retraction enhances core strength and stability, reducing the risk of injury.
- Greater Functional Strength: The perfect pushup translates better to real-life activities that require pushing and pressing movements.
- Enhanced Posture: The perfect pushup helps to strengthen the muscles that support good posture, leading to a more upright and confident appearance.
The Regular Pushup: A Classic Approach
The regular pushup is a simpler variation of the exercise that is often easier to learn and perform. Here’s a breakdown of the regular pushup:
- Hand Placement: Hands are typically shoulder-width apart, but can be adjusted for different levels of difficulty.
- Body Alignment: The body should form a straight line, but some slight sagging in the middle is acceptable.
- Range of Motion: You can adjust the depth of your pushup based on your strength and fitness level.
- Tempo: The tempo can be adjusted to suit your preference and fitness goals.
The Benefits of the Regular Pushup
The regular pushup offers several benefits, making it a great choice for beginners and those who are looking for a less demanding exercise:
- Accessibility: The regular pushup is relatively easy to learn and perform, making it accessible to people of all fitness levels.
- Versatility: The regular pushup can be modified in numerous ways to increase or decrease the difficulty, such as by changing hand placement or adding elevation.
- Effective Strength Training: The regular pushup is still an effective exercise for building strength and muscle mass.
- Convenience: You can do regular pushups anywhere, anytime, without needing any equipment.
Choosing the Right Pushup for You
The best pushup for you depends on your fitness level, goals, and preferences. If you’re a beginner, the regular pushup is a great place to start. As you get stronger, you can progress to the perfect pushup or try other variations.
If you’re looking for a more challenging exercise that will help you build strength and improve your form, the perfect pushup is a good option. However, if you’re just starting out or are looking for a more accessible exercise, the regular pushup is a great choice.
The Importance of Proper Form
Regardless of which type of pushup you choose, it’s crucial to focus on proper form. This will help you maximize the benefits of the exercise and reduce your risk of injury.
Here are some tips for maintaining good form during pushups:
- Engage your core: This will help you stabilize your body and prevent your back from sagging.
- Keep your elbows close to your body: This will help you engage your triceps more effectively.
- Don’t let your head drop: Keep your head in line with your spine, looking straight ahead.
- Breathe deeply: Inhale as you lower yourself down and exhale as you push back up.
Pushup Variations: Expanding Your Routine
Once you’ve mastered the regular and perfect pushup, you can explore other variations to challenge your muscles and keep your workouts interesting. Here are a few ideas:
- Elevated Pushups: Place your hands on a bench or other elevated surface to increase the difficulty.
- Decline Pushups: Place your feet on an elevated surface to increase the difficulty.
- Diamond Pushups: Place your hands close together, forming a diamond shape, to target your triceps more effectively.
- Clap Pushups: Add a clap between each rep for an explosive and challenging variation.
- Archer Pushups: Stagger your hands, with one hand directly in front of the other, to challenge your core and improve stability.
Pushups: A Cornerstone of Fitness
Whether you choose the perfect pushup or the regular pushup, incorporating this exercise into your routine can significantly benefit your overall fitness. It’s an effective way to build strength, improve endurance, and enhance your overall well-being. Just remember to prioritize proper form and gradually increase the difficulty as you get stronger.
Final Thoughts: The Pushup Journey
The journey of the pushup is a testament to the power of progressive overload and the constant pursuit of improvement. From the humble regular pushup to the challenging perfect pushup, there’s a variation for every fitness level and goal. Embrace the challenge, listen to your body, and enjoy the journey of mastering this iconic exercise.
Questions You May Have
Q: How many pushups should I do?
A: The number of pushups you should do depends on your fitness level and goals. Start with a number that you can comfortably complete with good form. As you get stronger, you can gradually increase the number of reps.
Q: What if I can’t do a regular pushup?
A: There are many modifications you can do to make pushups easier. You can try doing them on your knees, against a wall, or with your hands elevated on a bench or table.
Q: Can I do pushups every day?
A: You can do pushups every day, but it’s important to give your muscles time to recover. If you’re doing a high volume of pushups, consider taking a rest day once or twice a week.
Q: Are pushups good for weight loss?
A: Pushups can help you burn calories, but they are not a magic bullet for weight loss. To lose weight, you need to create a calorie deficit by eating fewer calories than you burn.