We emphasize again - push-ups only to those who have never engaged in weight training. As part of the program, they are useless. Also, do not burn yourself hundreds of repetitions. 4 sets of 12 reps - more than enough.
Start with a light form of push-ups - Stand with the arms , then go on a push-ups on my knees, regular push-ups, push-ups with stand feet, and push-ups on one hand (or push-ups with a load). In addition, train no more than three times a week.
How to do push-ups?
To properly wrung out, you have to learn to feel your chest muscles: Stand straight, press down the front of his hand to his chest, then slowly move the right hand forward, as if pushing something away from you, trying to stretch the chest muscles.
Repeat the movement again and again, feeling involved in the work the pectoral muscles. Second hand you can put on chest to feel it better.
The next step will be a slow push-ups with knees again, with full control of the muscles.
Despite popular opinion, pushups - not magical exercise, It can be useful for beginners or those who want to keep fit outside the hall, but it is not necessary to include in the basic training program.