Multitask Your Muscles with the Perfect Pushup

A senior airman stretches his hamstring.
Senior Airman Joseph Amador, 366th Fighter Wing judge advocate military justice paralegal, stretches his hamstring for the Slimpossible challenge Jan. 12, 2018, at the Gunfighter Fitness Center, Mountain Home Air Force Base, Idaho. (Airman 1st Class JaNae Capuno/U.S. Air Force photo)

Here's an interesting question about how to combine two different pieces of exercise equipment, dumbbells and the Perfect Pushup. My SEAL buddy, Marcus Colburn, an expert on innovative exercise routines, stepped up to answer it. Thanks, Marcus.

Here’s the question:

I'd appreciate your advice on what I should do to incorporate my dumbbells/free weights program with the Perfect Pushup exercises and drills.

My advice is to warm up first; get yourself stretched out because stretching is so important. There are all kinds of colossal male and female bodybuilders out there. They can't even touch their toes or touch their hands behind their back. To have a truly "perfect" epic session, after every muscle group you work, you should stretch slowly: not "dynamic" or radical stretching. Take 30 seconds per muscle group. You will save money on injuries, and stretching is free.

For instance, arms: Get a good stretch on biceps by pulling your fingers back, palm up and arm straight out in front or use a doorway. For the triceps, pull your arm behind your head like you are scratching your back.

Stretching is key. While preventing injuries by stretching, you also will release myofibril tissue that wraps around muscle and prevents your muscles from expanding freely.

Legs are the same. You've got to stretch those legs all over -- calves, hamstrings and glutes. There are many ways to stretch every muscle in your body; just keep your eyes open and investigate different methods.

Educate yourself through friends, books or the internet. Use walls, doors and chairs; everything can be used for stretching ... trees, anything. Stretch like a ballerina or Bruce Lee, who started out by being the Hong Kong cha-cha champ. Jackie Chan started his career by graduating from the Hong Kong opera house school of ballet. Not to mention the new action women out there that could probably give me a run for my money

Other than that, change it up. I call it Perfect Multitasking. Fool your body. Use everything at your disposal, including Perfect Pushups and Pullups.


Warm up first; stretch everything

Stretch as you push/pull different muscle groups

Incorporate your dumbbells and free weights but first, use up your strength on the stuff that is hardest for you to prevent injury.

Great question.

More from Colburn:

MMA Metabolic Resistance Workout

In 1997 while serving with the elite Navy SEAL jump team called Leap Frogs, Marcus Colburn was involved in a life-changing parachuting accident. After free-falling to 3,000 feet, Colburn opened his chute. But the SEAL above him did not and continued free-falling at 90 mph. The other jumper tore through Colburn's chute, hitting him in the head and hand with his body. The impact sent Colburn twirling unconscious through the air with few cells left on his chute, and he hit the ground, changing his life forever. Colburn's amazing recovery became his biggest challenge -- and surviving the accident is a miraculous story in itself -- but what is even more inspiring is how he handles his life after the accident.

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