The Push up

There is no better upper-body workout than the humble pushup. When correctly performed it works most upper-body muscle groups (chest, shoulders, arms), it even puts demand on the abdominals and upper back.

The standard pushup works the triceps, chest, and shoulders. Lie facedown and place your hands (facing forwards) at shoulder level (as shown).

Then, keeping your back straight, push yourself up. Notice that the elbows are always slightly bent; never lock your elbows. Also, the back should never arch; try to keep the hips as high as the shoulders at all times.

Once you have become proficient at the standard pushup, you can place more emphasis on the chest by moving the hands wider apart.