Perfect Push-Up Workout Plan

4 Weeks / 3 Days per Week / Expert

1 ratings

Workout Summary

Armed only with a set of Perfect Push-up handles, the Perfect Push-Up Workout Plan can guide you to a chiseled and strong upper body capable of harnessing great power and catching second looks. The unique design of this workout tool allows for stimulation of all upper body muscles, and the Perfec... more

Armed only with a set of Perfect Push-up handles, the Perfect Push-Up Workout Plan can guide you to a chiseled and strong upper body capable of harnessing great power and catching second looks. The unique design of this workout tool allows for stimulation of all upper body muscles, and the Perfect Push Up workout routine takes full advantage.

This is the ultimate push up workout, designed for those who desire massive change and incredible results.

Three Days to Greatness

This upper body blast requires just three days a week to complete. The push up chest workout, chest and shoulders workout, and the total upper body workout all provide something new and stimulating to create a burn like never before.

Using these three workouts, allowing for at least 48 hours between a push up workout, will also make it quite possible to fit in other workouts on days outside the push up workout schedule.

More than Just Chest Work

Here, you will find everything you need to know about how to use the Perfect Push Up for more than just standard push up exercises.

This plan offers a full-blown Perfect Push Up workout guide that will blast your arms, shoulders, and chest, while simultaneously forcing good core stability and promoting grip strength.

Change Equals Growth

Perfect Push Up exercises vary greatly from standard push up exercises due mainly to the elevation of the handles and the rotational ability. The Perfect Push Up workouts contained in this plan will challenge you to use stabilizer muscles and fight through intense fatigue while building a superior upper body.

Think You Have What It Takes?

Do not make the assumption that this plan is easy. It is far from a simple workout. Many who take on this exciting program, even those with extensive fitness experience, will find they are not able to do the number of reps as designed, especially in the early stages.

Do not be discouraged by this, as the entire point of the program is to grow and gain.

The Perfect Push Up workout routine can provide a whole new path for growth and change. All it takes is learning and perfecting a few new moves and getting the right mental attitude. You, too, can use this ultimate push up workout to become stronger, leaner, and fitter than ever before.

Perfect Push-Up Workout Plan

4 Weeks / 3 Days per Week / Expert

1 ratings
Perfect Push-Up Workout Plan

Perfect Push-Up Workout Plan

4 Weeks / 3 Days per Week / Expert

1 ratings

Workout Summary

Armed only with a set of Perfect Push-up handles, the Perfect Push-Up Workout Plan can guide you to a chiseled and strong upper body capable of harnessing great power and catching second looks. The unique design of this workout tool allows for stimulation of all upper body muscles, and the Perfec... more

Armed only with a set of Perfect Push-up handles, the Perfect Push-Up Workout Plan can guide you to a chiseled and strong upper body capable of harnessing great power and catching second looks. The unique design of this workout tool allows for stimulation of all upper body muscles, and the Perfect Push Up workout routine takes full advantage.

This is the ultimate push up workout, designed for those who desire massive change and incredible results.

Three Days to Greatness

This upper body blast requires just three days a week to complete. The push up chest workout, chest and shoulders workout, and the total upper body workout all provide something new and stimulating to create a burn like never before.

Using these three workouts, allowing for at least 48 hours between a push up workout, will also make it quite possible to fit in other workouts on days outside the push up workout schedule.

More than Just Chest Work

Here, you will find everything you need to know about how to use the Perfect Push Up for more than just standard push up exercises.

This plan offers a full-blown Perfect Push Up workout guide that will blast your arms, shoulders, and chest, while simultaneously forcing good core stability and promoting grip strength.

Change Equals Growth

Perfect Push Up exercises vary greatly from standard push up exercises due mainly to the elevation of the handles and the rotational ability. The Perfect Push Up workouts contained in this plan will challenge you to use stabilizer muscles and fight through intense fatigue while building a superior upper body.

Think You Have What It Takes?

Do not make the assumption that this plan is easy. It is far from a simple workout. Many who take on this exciting program, even those with extensive fitness experience, will find they are not able to do the number of reps as designed, especially in the early stages.

Do not be discouraged by this, as the entire point of the program is to grow and gain.

The Perfect Push Up workout routine can provide a whole new path for growth and change. All it takes is learning and perfecting a few new moves and getting the right mental attitude. You, too, can use this ultimate push up workout to become stronger, leaner, and fitter than ever before.

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Perfect Pushup
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Triceps / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This perfect push-up workout does more then just workout your chest. By using the rotations of the handles you are able to work your entire upper body. The perfect push-up helps to isolate specific muscles to increase growth and strength. If you can't complete all the reps in an exercise immediately without taking a break drop down to your knees and finish the reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Abs secondary Middle back secondary Quads secondary Biceps secondary Forearms secondary Traps secondary Shoulders primary Chest primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Shoulders / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This perfect push-up workout does more then just workout your chest. By using the rotations of the handles you are able to work your entire upper body. The perfect push-up helps to isolate specific muscles to increase growth and strength. If you can't complete all the reps in an exercise immediately without taking a break drop down to your knees and finish the reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Abs secondary Middle back secondary Quads secondary Biceps secondary Forearms secondary Traps secondary Shoulders primary Chest primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Expert
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Shoulders / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This perfect push-up workout does more then just workout your chest. By using the rotations of the handles you are able to work your entire upper body. The perfect push-up helps to isolate specific muscles to increase growth and strength. If you can't complete all the reps in an exercise immediately without taking a break drop down to your knees and finish the reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Abs secondary Middle back secondary Quads secondary Biceps secondary Forearms secondary Traps secondary Shoulders primary Chest primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Triceps / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Shoulders / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This perfect push-up workout does more then just workout your chest. By using the rotations of the handles you are able to work your entire upper body. The perfect push-up helps to isolate specific muscles to increase growth and strength. If you can't complete all the reps in an exercise immediately without taking a break drop down to your knees and finish the reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Abs secondary Middle back secondary Quads secondary Biceps secondary Forearms secondary Traps secondary Shoulders primary Chest primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Shoulders / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This perfect push-up workout does more then just workout your chest. By using the rotations of the handles you are able to work your entire upper body. The perfect push-up helps to isolate specific muscles to increase growth and strength. If you can't complete all the reps in an exercise immediately without taking a break drop down to your knees and finish the reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Abs secondary Middle back secondary Quads secondary Biceps secondary Forearms secondary Traps secondary Shoulders primary Chest primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Expert
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Shoulders / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This perfect push-up workout does more then just workout your chest. By using the rotations of the handles you are able to work your entire upper body. The perfect push-up helps to isolate specific muscles to increase growth and strength. If you can't complete all the reps in an exercise immediately without taking a break drop down to your knees and finish the reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Abs secondary Middle back secondary Quads secondary Biceps secondary Forearms secondary Traps secondary Shoulders primary Chest primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Triceps / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Shoulders / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Chest / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Chest / Intermediate
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This perfect push-up workout does more then just workout your chest. By using the rotations of the handles you are able to work your entire upper body. The perfect push-up helps to isolate specific muscles to increase growth and strength. If you can't complete all the reps in an exercise immediately without taking a break drop down to your knees and finish the reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Abs secondary Middle back secondary Quads secondary Biceps secondary Forearms secondary Traps secondary Shoulders primary Chest primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Chest / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Shoulders / Expert
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Triceps / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Chest / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Chest / Intermediate
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This perfect push-up workout does more then just workout your chest. By using the rotations of the handles you are able to work your entire upper body. The perfect push-up helps to isolate specific muscles to increase growth and strength. If you can't complete all the reps in an exercise immediately without taking a break drop down to your knees and finish the reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Abs secondary Middle back secondary Quads secondary Biceps secondary Forearms secondary Traps secondary Shoulders primary Chest primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Chest / Expert
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Shoulders / Expert
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Chest / Intermediate
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This perfect push-up workout does more then just workout your chest. By using the rotations of the handles you are able to work your entire upper body. The perfect push-up helps to isolate specific muscles to increase growth and strength. If you can't complete all the reps in an exercise immediately without taking a break drop down to your knees and finish the reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Abs secondary Middle back secondary Quads secondary Biceps secondary Forearms secondary Traps secondary Shoulders primary Chest primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
Default
Triceps / Intermediate
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
Default
Shoulders / Intermediate
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
Default
Chest / Intermediate
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
Default
Chest / Intermediate
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This perfect push-up workout does more then just workout your chest. By using the rotations of the handles you are able to work your entire upper body. The perfect push-up helps to isolate specific muscles to increase growth and strength. If you can't complete all the reps in an exercise immediately without taking a break drop down to your knees and finish the reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Abs secondary Middle back secondary Quads secondary Biceps secondary Forearms secondary Traps secondary Shoulders primary Chest primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
Default
Chest / Intermediate
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
Default
Shoulders / Expert
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Triceps / Intermediate
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
Default
Chest / Intermediate
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
Default
Chest / Intermediate
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This perfect push-up workout does more then just workout your chest. By using the rotations of the handles you are able to work your entire upper body. The perfect push-up helps to isolate specific muscles to increase growth and strength. If you can't complete all the reps in an exercise immediately without taking a break drop down to your knees and finish the reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Abs secondary Middle back secondary Quads secondary Biceps secondary Forearms secondary Traps secondary Shoulders primary Chest primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
Default
Chest / Expert
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
Default
Shoulders / Expert
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Intermediate
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
Default
Chest / Intermediate
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This perfect push-up workout does more then just workout your chest. By using the rotations of the handles you are able to work your entire upper body. The perfect push-up helps to isolate specific muscles to increase growth and strength. If you can't complete all the reps in an exercise immediately without taking a break drop down to your knees and finish the reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Abs secondary Middle back secondary Quads secondary Biceps secondary Forearms secondary Traps secondary Shoulders primary Chest primary Triceps primary Muscles diagram

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Perfect Pushup

209 people started this plan

No Reviews yet.

Perfect Push-Up Workout Plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Perfect Pushup

209 people started this plan