Straighten your back so that your feet and your body creates a horizontal line parallel with the floor. Co-authors: Start in the basic pushup position, with your feet spread to shoulder width or wider.
Though you cannot really extend this concept too much and decide to go in for a giant set of 30-40 reps - beacuse then, the load you are lifting is so less, that it becomes more of an endurance training.
If you have gained 4 kg in 3 months that is probably mostly muscle, but there will be fat as well.
I have the slightest feeling that 8 reps is a No No because of my age..
Build a basic 3x a week program of a limited number of compounds, and work hard on progression.
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