Load of pushups
Research Journal of Strength and Conditioning Research (1) have shown that under normal pushups you're working with 64% of its weight, with push-ups on my knees - with 49%. In other words, if your weight is 70 kg, then push-ups when you are working with 45 kg
For a beginner it is not bad - start with 35 kg (push-ups on my knees), then go to 45 kg. But, unfortunately, very soon, you will need to increase the load. Those who go to the gym, say that the bench press with a weight of 45 kg - this is not so much.
Is it possible to increase the load in push-ups?
If you use a footrest, you will increase the load. The same study suggests that the use of the stand 60 cm beneath the feet, increases up to 75% of body weight. Furthermore, you can on one hand wrung.
Another way to increase the load in push-ups - Use extra weight located on the back. Unfortunately, this is only possible in the case of aid training partner - the very place the weight on the back is difficult.
How to build chest muscles at home?
Professional trainers recommend pushups only to those who have never engaged in strength training 2 . Those who are fully involved in fitness, can use push-ups rather as a means of maintaining the form without simulators - for example, on vacation.
It is important that those who are seriously engaged in the gym, add this exercise to the main program is not necessary. Remember that wrung every 100 times, you're not pumped breast, but only worsen the recovery from workouts.