Maximize Your Gains: The Shocking Differences Between Regular Push Ups vs Perfect Pushup Revealed

Whether you’re a seasoned gym-goer or just starting your fitness journey, push-ups are a staple exercise for building upper body strength. But when it comes to choosing between regular push ups vs perfect push up, which one should you prioritize? This article will break down the differences, highlight the pros and cons of each, and ultimately help you decide which variation is best suited for your fitness goals.

Understanding the Basics: Regular Push Ups

The classic push-up, often referred to as the “regular” push-up, is a compound exercise that engages multiple muscle groups, primarily the chest, shoulders, and triceps. It’s a bodyweight exercise, meaning you don’t need any equipment to perform it.
How to do a regular push-up:
1. Starting Position: Begin in a plank position with your hands shoulder-width apart, fingers pointing forward. Your body should form a straight line from your head to your heels.
2. Lowering: Slowly lower your body towards the ground, bending your elbows at a 45-degree angle. Keep your core engaged to maintain a straight line.
3. Pushing Up: Push back up to the starting position, extending your arms fully.

Perfect Push Up: A Modified Version

The perfect push up is a variation that often utilizes a specialized push-up stand or device. This device allows you to adjust the incline or decline of your body, making the exercise easier or harder.
Why Use a Perfect Push Up Stand?

• Increased Range of Motion: The adjustable incline allows for a greater range of motion, targeting more muscle fibers in the chest and shoulders.
• Progressive Overload: The ability to adjust the incline provides a way to progressively increase the difficulty as you get stronger.
• Reduced Stress on Joints: The incline can reduce the strain on your wrists and shoulders, making it a more comfortable option for some individuals.

Regular Push Ups: Pros and Cons

Pros:

• Accessible: Requires no equipment, making it easy to perform anywhere.
• Versatility: Can be modified for different fitness levels.
• Full-Body Engagement: Works multiple muscle groups simultaneously.

Cons:

• Limited Range of Motion: Can be challenging for beginners to achieve full range of motion.
• Potential for Wrist Strain: Can put stress on your wrists if your form is not correct.
• May Not Be Suitable for Everyone: Can be difficult for individuals with limited upper body strength.

Perfect Push Up: Pros and Cons

Pros:

• Increased Range of Motion: Allows for a deeper chest stretch and more muscle activation.
• Progressive Difficulty: Offers adjustable incline for personalized challenge.
• Reduced Wrist Strain: Can relieve pressure on your wrists.

Cons:

• Requires Equipment: Needs a specialized push-up stand or device.
• May Not Be As Accessible: Not as readily available as regular push-ups.
• Can Be Expensive: Push-up stands can be costly.

Choosing the Right Push Up for You

The best push-up for you depends on your individual fitness level, goals, and preferences.
Regular push ups are a great option if:

• You are a beginner or have limited upper body strength.
• You prefer bodyweight exercises and don’t have access to equipment.
• You want a simple and versatile exercise that can be done anywhere.

Perfect push ups are ideal if:

• You are looking for a more challenging and effective chest workout.
• You want to gradually increase the difficulty of your push-ups.
• You experience wrist pain or discomfort during regular push-ups.

Tips for Performing Both Types of Push-ups

Regular Push Ups:

• Focus on Proper Form: Maintain a straight line from head to heels, engage your core, and keep your elbows at a 45-degree angle.
• Start with Your Knees: If you’re struggling with regular push-ups, try starting on your knees to reduce the difficulty.
• Progress Gradually: As you get stronger, you can slowly increase the number of reps or sets.

Perfect Push Ups:

• Adjust the Incline: Start with a higher incline and gradually decrease it as you get stronger.
• Maintain Proper Form: Remember to keep your body in a straight line and engage your core.
• Experiment with Different Angles: Try different angles and positions to find what works best for you.

Beyond the Push Up: Incorporating Variations

Once you’ve mastered the basic push-up, you can explore different variations to challenge yourself and target specific muscle groups.

• Decline Push Ups: Elevate your feet on a bench or platform to increase the difficulty.
• Incline Push Ups: Place your hands on a bench or platform to make the exercise easier.
• Diamond Push Ups: Place your hands close together, forming a diamond shape, to target your triceps.
• Wide-Grip Push Ups: Place your hands wider than shoulder-width apart to engage your chest more.

The Journey to Stronger Muscles: A Final Thought

Whether you choose regular push-ups or perfect push-ups, the key to success is consistency and proper form. Start with a challenging but achievable number of reps and sets, and gradually increase the volume as you get stronger. Remember, the journey to stronger muscles is a gradual process, so be patient and celebrate your progress along the way.

Top Questions Asked

Q: What are the benefits of doing push-ups?
A: Push-ups are a fantastic exercise for building upper body strength, improving core stability, and enhancing shoulder and chest mobility. They also help improve cardiovascular health and increase bone density.
Q: How often should I do push-ups?
A: Aim for 2-3 push-up sessions per week, allowing for rest days between workouts. Listen to your body and adjust the frequency based on your fitness level and recovery needs.
Q: What are some alternatives to push-ups?
A: If you find push-ups too challenging, consider alternative exercises like bench presses, chest presses, or wall push-ups. These exercises target similar muscle groups and can be adjusted for different fitness levels.
Q: Can I do push-ups if I have wrist pain?
A: If you experience wrist pain, try using a push-up stand or modify your form to reduce stress on your wrists. You can also try alternative exercises that don’t put pressure on your wrists, such as chest presses or wall push-ups.
Q: How can I track my progress with push-ups?
A: Track your progress by recording the number of reps and sets you complete each session. You can also take photos or videos to see how your form has improved over time.