Push-ups provide a great full body workout by targeting and strengthening a large number of major muscles in your body, especially in the chest, arms and core, while at the same time training your muscles to work together more effectively.
The push up program’s purpose is to increase the maximum number of push ups you can do in a single set.For best results you are going to do 3 different push up exercises and you will work out only 3 times a week.
Start with a regular push up. The goal is to do 3 sets of 12-15 reps. If it’s hard for you, then you can start by doing lower number of push ups. (8,9,10 for example). Go all the way to the ground and then explode all the way back up. Rest only 30 seconds between sets.
The next exercise is the close hand push up. The goal here is to do 3 sets of 10 reps. Just like in the first exercise your rest periods between sets should be 30 seconds. Again, all the way to the ground and all the way up with explosive movement.