What To Know
- So, if you’re looking to elevate your pushup game and take your fitness to the next level, join us as we unravel the perfect pushup vs.
- The elite pushup primarily targets the triceps, chest, and shoulders, with a greater emphasis on the triceps due to the narrow grip.
- The perfect pushup can be modified for different fitness levels by adjusting the hand position (elevated or on the floor) or by performing the pushup against a wall.
The humble pushup is a cornerstone of fitness, a simple yet effective exercise that targets multiple muscle groups. But when it comes to pushups, there’s more than meets the eye. Beyond the standard pushup, variations like the “perfect pushup” and the “elite pushup” have emerged, each offering unique challenges and benefits. This blog post will delve into the differences between these two pushup variations, exploring their mechanics, benefits, and suitability for different fitness levels. So, if you’re looking to elevate your pushup game and take your fitness to the next level, join us as we unravel the perfect pushup vs. elite pushup debate.
Understanding the Perfect Pushup
The perfect pushup, also known as the “proper pushup,” is a foundational exercise that emphasizes proper form and technique. It’s the benchmark against which other pushup variations are measured. Here’s a breakdown of the perfect pushup:
- Starting Position: Begin by placing your hands shoulder-width apart on the floor, with your fingers pointing forward. Your body should form a straight line from your head to your heels, with your core engaged and your glutes slightly squeezed.
- Descending Phase: Slowly lower your chest towards the floor, keeping your elbows close to your body and maintaining a straight line from your head to your heels.
- Ascending Phase: Push yourself back up to the starting position, engaging your chest, shoulders, and triceps.
- Breathing: Inhale as you lower yourself and exhale as you push back up.
The Elite Pushup: Taking Pushups to the Next Level
The elite pushup, also known as the “diamond pushup,” is a more advanced variation that demands greater strength and stability. It differs from the perfect pushup in its hand placement and the muscles it targets:
- Hand Placement: In the elite pushup, your hands are placed close together, forming a diamond shape with your thumbs and index fingers touching. This narrow grip increases the range of motion and intensifies the challenge.
- Muscle Activation: The elite pushup primarily targets the triceps, chest, and shoulders, with a greater emphasis on the triceps due to the narrow grip. It also engages the core muscles to maintain stability.
Benefits of the Perfect Pushup
The perfect pushup offers a multitude of benefits, making it a versatile exercise for individuals of all fitness levels:
- Strengthens Multiple Muscle Groups: The perfect pushup works your chest, shoulders, triceps, and core, building overall upper body strength.
- Improves Core Stability: Maintaining a straight line from head to heels throughout the movement strengthens your core muscles, enhancing stability and preventing injuries.
- Increases Functional Strength: The perfect pushup translates to improved strength in everyday activities like pushing doors, lifting objects, and carrying groceries.
- Boosts Metabolism: Pushups elevate your heart rate, leading to increased calorie burn and a boost in metabolism.
- Easy to Modify: The perfect pushup can be modified for different fitness levels by adjusting the hand position (elevated or on the floor) or by performing the pushup against a wall.
Benefits of the Elite Pushup
While the elite pushup is more challenging, it offers unique benefits that can enhance your strength and fitness:
- Enhanced Triceps Strength: The narrow grip of the elite pushup places greater emphasis on the triceps, leading to significant strength gains in this muscle group.
- Improved Shoulder Stability: The elite pushup requires greater shoulder stability, strengthening the muscles that support the shoulder joint.
- Increased Muscle Activation: The elite pushup activates a wider range of muscles, including the chest, shoulders, triceps, and core, leading to a more efficient workout.
- Improved Power Output: The elite pushup develops explosive power, which can be beneficial for athletes or individuals looking to enhance their athletic performance.
Choosing the Right Pushup Variation
The choice between the perfect pushup and the elite pushup depends on your fitness level and goals:
- Beginners: If you’re new to pushups or have limited upper body strength, start with the perfect pushup. Master proper form and technique before progressing to more challenging variations.
- Intermediate Level: Once you can comfortably perform 10-15 perfect pushups, you can transition to the elite pushup. This variation will challenge your strength and help you progress further.
- Advanced Level: If you’re already proficient in elite pushups, consider incorporating other variations like decline pushups, plyo pushups, and handstand pushups to continue challenging your muscles and maximizing your fitness gains.
Perfect Pushup vs Elite Pushup: A Comparison Table
| Feature | Perfect Pushup | Elite Pushup |
| — | — | — |
| Hand Placement | Shoulder-width apart | Diamond shape, close together |
| Muscle Activation | Chest, shoulders, triceps, core | Primarily triceps, chest, shoulders, core |
| Difficulty | Beginner to intermediate | Intermediate to advanced |
| Benefits | Builds overall upper body strength, improves core stability, increases functional strength, boosts metabolism | Enhanced triceps strength, improved shoulder stability, increased muscle activation, improved power output |
Beyond the Perfect Pushup and Elite Pushup
While the perfect pushup and elite pushup are excellent exercise variations, there are countless other pushup variations that cater to different fitness levels and goals. Some popular options include:
- Decline Pushups: Performed with your feet elevated, decline pushups increase the challenge by increasing the range of motion and engaging more muscle mass.
- Plyo Pushups: These explosive pushups involve a jump at the top of the movement, developing power and explosiveness.
- Handstand Pushups: This advanced variation requires significant strength and balance, targeting the shoulders, triceps, and core.
- Wall Pushups: A beginner-friendly variation performed against a wall, wall pushups provide a gentle introduction to pushups.
The Final Push: Choosing Your Pushup Path
The perfect pushup and elite pushup are just two stepping stones on your pushup journey. By understanding the nuances of each variation and choosing the right one for your fitness level, you can unlock a world of strength, stability, and fitness benefits. Remember, consistency is key, so incorporate pushups into your routine regularly and gradually progress to more challenging variations as you get stronger.
What People Want to Know
1. Can I use pushups to build muscle?
Yes, pushups are an effective way to build muscle, particularly in the chest, shoulders, and triceps. By performing pushups consistently and progressively overloading your muscles, you can stimulate muscle growth and increase your strength.
2. Are pushups good for my core?
Absolutely! Pushups engage your core muscles to maintain stability throughout the movement. By strengthening your core, pushups can improve your posture, reduce back pain, and enhance overall athletic performance.
3. How many pushups should I aim for?
The number of pushups you should aim for depends on your fitness level and goals. Start with a number you can comfortably complete with good form and gradually increase the number as you get stronger. Aim for 3 sets of 10-15 repetitions for each variation.
4. How often should I do pushups?
It’s recommended to incorporate pushups into your workout routine 2-3 times per week, allowing for adequate rest and recovery between sessions.
5. What are some tips for improving my pushup form?
- Keep your body in a straight line: Avoid sagging or arching your back.
- Lower your chest to the floor: Don’t stop halfway down.
- Engage your core: Keep your core muscles tight throughout the movement.
- Push up with your chest: Don’t rely solely on your arms.
- Maintain a controlled pace: Avoid rushing through the movement.
