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!
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.
Answer: My advice is to warm up first: get yourself stretched out because stretching is so important. There are all kinds of COLOSSAL male & 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 & stretching is free!
For instance, arms: get a good stretch on biceps by pulling your fingers back palm upside arm straight out in front or use a doorway. For triceps pull your arm behind your head like you are scratching your back & work those triceps. Stretching is key! Prevent injuries by stretching at the same time you will release myofibril tissue which wraps around muscle and prevents your muscles from expanding freely. Legs are the same: you've got to stretch those legs all over (cows) calves, (hams) hamstrings, and glutes (butt). There are many ways to stretch every muscle in your body, just keep your eyes open & investigate different methods. Educate yourself through friends or books or the internet. Use walls, doors, chairs: everything can be used for stretching...trees, anything! Stretch like a ballerina or Bruce Lee. Bruce 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.
o warm up first
o stretch everything
o stretch as you push/pull different muscle groups
o incorporate your dumbbells and free weights but first,
o use up your strength on the stuff that is hardest for you to prevent injury