Push-ups are one of the best exercises for strengthening the upper body. They are also one of the most convenient because they can be performed almost anywhere, take little time, require no equipment and work many muscles.

Muscles worked: Primarily chest, shoulders and triceps (back of upper arms). Secondarily, abdominals and low back.

There are many variations of the push-up, some easier and others more advanced. Technique varies upon which you choose. With all versions, however, it is important not to round the back or bend at the waist, keep your body tight and use steady, controlled speed of movement.

Basic push-up: (Intermediate to advanced) Assume a prone (facing down) position on the floor, supporting yourself with fully extended arms shoulder width apart or slightly wider, legs straight and on the balls of the feet. Slowly lower yourself toward the floor by bending the elbows, keeping legs straight, until your chest is very close to the floor. Push yourself back up until your arms are straight again.

Bent-knee push-ups: (Intermediate) Same as the basic push-up, but with knees bent.

Incline push-ups: (Beginner) Standing, place your hands on a wall, desk, table, countertop or any sturdy elevated surface. The lower the area you are pushing against, and the further back your feet are, the harder the exercise. If you are a beginner, start by doing wall push-ups to gauge strength. Tip: Incline push-ups are a perfect outdoor exercise. You can use the back of a park bench, end of a picnic table or the side of the pool.

Decline push-ups: (Advanced) Place the feet on an elevated surface such as a bench or chair. Keep your legs straight as you lower your chest to the floor and push back up.

One-armed push-ups: (Most advanced) It takes extreme strength to perform a one-armed push-up.

This exercise uses the same technique as the decline push-up, but uses only one arm to lower and push.

Tips

When performing bodyweight-only exercises such as the push-up, maintaining focus on proper form is key.

Although the chest, shoulders and triceps work together in the push-up, placing the hands wider than the shoulders emphasizes more of the chest, while the closer in, the greater accent on the triceps.

Marjie Gilliam is an International Sports Sciences Master-certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services, LLC. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send email to marjie@ohtrainer.com. Her website is at www.ohtrainer.com.