If you want to get in great shape, you need to train yourself to be able to crank out pushups like no one’s business. Perfect form, smooth and controlled. You may think it sucks to do them but once your able to do proper pushups, all the way up, all the way down, you’re gonna’ feel like a badass. Being able to do pushups is also a sign that your core and upper body is activated properly. Pushups and their variations are no joke but they’re one of the best best body weight moves out there.
Let's go over a common mistake/compensation
A sunken in back! The back dips when it’s not supported by the core. If this happens when you’re doing a pushup, you have to strengthen your stomach to be able to maintain your body in a level position. Try out the workout written for 7 days. Time yourself on day 1 and keep choppin’ down your time. When your done with the 7 days, come check out pushup mistake #2.