You can perform push-ups without using a program, or according to a specific program. If you are not new to training, then you probably already have a push-up program. But if you are just starting training, then the tips will not be superfluous for you.

Training

Before starting the program, you need to determine the maximum that you are capable of at this stage, that is, you need to count the maximum possible number of push-ups that you are able to do. While lying down, push up to the limit, counting the number of times. Be prepared for the fact that it will be difficult for beginners, but the push-up program must be compiled.

It is believed that normally each person can do 20 push-ups in one approach, but if you can’t reach this figure yet, don’t be discouraged, you don’t need to complete a certain number to draw up a program, everyone can set their own maximum for starters.

Having determined your maximum, proceed to compiling the program. Your personal push-up program will depend on the goals that you pursue in training. The push-ups themselves, without additional weight, are designed to increase strength or endurance. In any case, you need to stock up on a lot of patience and prepare for serious training.

Programming
The push-up program, designed to increase strength, consists in the fact that you need to perform five approaches as many times as you could do as much as possible before compiling the program. Having completed the maximum in the first approach, in each following you will be able to do less push-ups, and this is normal. Train until you can push up all five sets for the maximum number of times in one day.

Now you need to set a new maximum, that is, perform a new maximum possible number of push-ups at a time. For example, if you used to do 20 push-ups, now your possible maximum is 28. Do 5 sets again until you complete all five 28 push-ups. At the same time, the rest break should not be too long, but enough to feel rested, a maximum of five minutes.

If you are looking to develop endurance through training, then the push-up program will combine a large number of approaches with small rest breaks between them. Start with ten approaches, finishing them number up to 15, with breaks of one or two minutes. At the same time, in each approach, you must do at least 75% of the repetitions of your maximum. That is, with your maximum of 28 push-ups, do 21 push-ups in each set. When you can do 21 push-ups in all 15 sets, resting for one minute between sets, increase the number of repetitions by 1 and do 22 push-ups.

The training scheme should be designed based on the goal. And there are also some rules.

To have strength for training, you need to eat well and properly.
Start every workout with a little warm-up. It is needed to warm up the muscles, the better they are warmed up, the better they work.
Doing push-ups, do not forget about proper breathing. We go down – inhale, we rise – exhale.
Keep records of your workouts. So you can track what result, in what time you have achieved.
You can train in different ways. There are programs designed for a month, for 15 weeks. For beginners, it is best to start with training three times a week so that your muscles have time to recover. Later, you can switch to a daily workout schedule.

You can make a program for 4 weeks, training in the 1st week every other day (one lesson in the morning, the next in the evening), 2nd week – train 5 days, 2 lessons a day in the morning and evening, 3rd week – 6 training days, 4th week – all training days. The duration of the lesson is from 10 to 15 minutes.

Make a program that suits you.