For me pushups are the most versatile workout. Fast efficient and with countless renditions it will keep your muscles guessing what will come next. As a substitution for coffee or a quick way to get your heart rate up on a lazy day... the opportunities are endless!!
Obviously people of varying strengths will personalize their routine different with lifts they feel comfortable with and the number of repetitions that will maximize the growth potential however both beginners and experienced lifters can benefit greatly!! PS there is no harm to doing push ups on your knees if you still feel the burn!!
THP recommendations takes the max number of normal pushups you can do and divide by 5 for each of the pushup vatiations in the first set, divide by 6 in the second, and 2 in the final. I can normally perform 60 pushups so my set and repetition structure is as follows with the recommended press routine:
Rest until your heart rate drops
Maybe do some wall sits or planks until your heart rate slows a bit
- 30 Wide Grip Pushup on Fists
- Ultrawide Pushups on Knees