Perfect Pushup: Chest / Shoulder / Triceps Workout
Chest / Shoulders / Triceps (Perfect Pushups Needed)
Warm up:
1 mile pyramid run: Each .1 mile increase speed and incline 0.5
So for instance, start at 5mph work up to 7.5mph/2.5 incline and then back down to 5mph
Dynamic Stretches:
Huggers
Rotating punches in squat
Lateral side jumps
Swimmers
The Wave
Shoulder rolls
Workout:
For the Chest part of this workout, use Perfect Pushups
CHEST: Slow Motion Pushups (3sec down/3sec up) 20
SHOULDERS: Slow Front dumbbell raise (one weight) (3sec down/3sec up) 10
TRICEPS: Lyin’ Tricep Extensions (named after lyin’ Ted Cruz)
CHEST: Dive Bomber pushups (2 sets of 10)
SHOULDERS: Semi-circle around the worlds (10 total – 5 in each direction)
TRICEPS: Chair Dips: As many as you can do with good for in one minute.
CHEST: 3 3 3 pushups (half way down, half way up, full pushups) X3
SHOULDERS: Weighted Circles (10 forward / 10 backward)
TRICEPS: Lying bench alternating punches
CHEST: Side to side pushups 12 total (3 left 3 right) X 3
SHOULDERS: Scarecrows (3 sets of 10)
TRICEPS: Dumbbell pull overs (2 Sets of 12)