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Does the Perfect Pushup Really Work?
You've seen the ads on TV. Are they worth getting? The benefits of the Perfect Pushup are basic, but significant:
- Takes pressure off your wrists
- Allows hands to rotate during range of motion
The Athlete's Wrist
The wrist is considered to be the most complex joint in the human body, and is actually a collection of many small bones and joints. The network of ligaments, tendons, muscles and nerves that cross the wrist is also very complex. The wrist joint provides our hands with a large range of motion and the strength required for heavy gripping. Athletes constantly rely on their wrists to perform, not only for strength training, but also when gripping bicycle handles bars, tennis racquets golf clubs, etc. A wrist injury is very challenging to work around, and would limit you to doing a lot of leg presses and running. Maintaining pain and injury free wrists and hands is very important.
The Good Old Pushup
The pushup never goes out of style. It's a basic exercise that you can do anywhere, and will always be one of the best chest/triceps workouts.
However, the traditional flat palm pushup is not the optimal weight bearing position for the wrist. The open hand, at 90 degrees to the forearm stretches the flexor tendon that crosses the palm side of the wrist. This tendon bends the wrist and opens and closes the fingers and thumb. Under load with open fingers, this tendon can be strained. When bearing weight, the open hand/bent wrist position also puts a lot of pressure in the nerve tunnels that travel through the wrist. This can lead to irritation and result in pain or numbness in the wrist, hands or fingers.
The Gripping Pushup
Gripping with curled fingers is a much better weight bearing position for the wrist. A gripping pushup provides less strain on the joint mechanisms, allowing the wrists and hands to safely bear more weight.
One way to grip while pushing-up is to grab a set of dumb bells. This works, but round dbells are unstable and could damage hard wood floors.
Pushup bars are also popular. They are more stable, and usually have a padded handle. However, they don't allow the hands to rotate during the range of motion of the exercise.
Perfect Pushup
The Perfect Pushup is basically a push up bar with a rotating handle. If you own a television, you've seen the ads. "Invented by a Navy Seal" is one of the marketing messages. If it's a good product, it doesn't matter if yak herder invented it, but the Navy Seal thing actually makes sense. Ask anyone that's been through military training. They're not in a gym using Nautilus machines and barbells. They do a lot of intense body weight training - marches with heavy packs, rope climbing, pull ups, crunches, and zillions of push-ups. If you make it through military physical training, you're a world champion of pushups. You'll also have an outstanding level of fitness.
Using the Product
I purchased the original Prefect Pushup model from the local Dick"s Sporting Goods for $30. It came with a 17 minute instructional DVD and folding chart with photos. I didn't think that I needed instructions on how to do pushups, but the DVD and chart were very helpful and well done.
The key point is that an outward rotational motion of the wrist during the exercise engages more muscles and puts less strain on the joints. You start in the "hammer position", with the handles parallel to your body. As you come up, rotate the handles outward. Finish in the "bar" position with the handles perpendicular.
It works! The rotational movement is definitely harder than a fixed wrist pushup. Also, I currently have a nagging rotator cuff strain that gets aggravated sometimes during pressing exercises, but had no shoulder pain when using the Prefect Pushup. The rotational movement does seem to take strain off of the working joints.
If you are staying in the hammer position (for a triceps workout) or staying the bar position, there are small rotations that naturally occur, and also seem to take strain off of the wrists and elbows. It's like the difference between doing chest presses with dumbbells instead of a barbell. The effect is also similar to using cleated cycling pedals that have a little float. Cyclists know that floating cleats takes strain off of ankles and knees during the pedaling motion.
They also rotate well on carpeting, which was a concern of mine.
You think that pushups aren't a hard workout? Try this: use the Prefect Pushups with a kid looking for a horsey-back ride. After you hit muscle failure, have her jump off, then rep it out - ouch!
Design
Excellent ergonomic design and attention to detail - no bigger than necessary, handle length and diameter is just right, and rubber base won't scratch floors.
Construction
Also excellent - high quality ABC plastic body, rotational system uses metal faces with ball bearings, handle is a chrome plated steel tube with a comfortable thermoplastic rubber grip. The base has a rubber pad to grip the floor without scratching.
Durability
Company testing includes 30-40,000 rotation cycles using a 150 lb. load per handle. Mine are new, but I checked with other consumers that have used them frequently for over a year - no complaints regarding wear or breakage.
Space Investment/Travel-ability
This is obviously a very space efficient product; takes up very little floor space, put them in your closet or under the bed.
Yeah, I know that travel-ability isn't really a word, but they don't take up much space in a gym bag. This is also a very popular product with fitness trainers that do in-home training and have to carry equipment in their cars.
Perfect Pushup also makes a travel model with detachable handles.
Availability
This product is extensively distributed and marketed. Readily available on-line and at retail, from Wal-Mart, many sporting goods stores, and the Perfect Pushup website
Value
I've seen stationary pushup handles for about $20, so $30 for the Perfect Pushup including the DVD is a good value in my opinion.
This Product Is Right For You If:
- You want a low cost, simple and effective addition to your home gym.
- You need a piece of good upper body workout gear that takes up very little space.
- You're a fitness trainer that needs a piece of lightweight, small gear that you can easily bring to your client's home.
Rating
5 stars out of 5! I can't think of a way to make this better, durability is good, and the price is fair.
I'd like to thank to Mr. Mark Friedman, President and co-founder of the Perfect Pushup Company for answering my questions.
About the Author Rick Mancini is the founder of OxLabs.com, a Sports Nutrition company for active and athletic men. The OxLabs website is a valuable educational resource with articles, information, and discussion related to men's health, fitness, anti-aging and successful life strategies. To access our free eBook titled, "Top 21 Anti-Aging Success Tips Fitness & Nutrition tips that will add years to your life!" Click here for the eBook!.
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