A personal favorite, pushups are one of the most effective exercises for strengthening the upper body. The pushup, which targets multiple muscle groups, is both efficient and convenient because it can be performed anywhere, takes very little time and requires no equipment.

The muscles worked include the chest, shoulders and triceps — the back of your upper arms. Pushups also help to strengthen the abdominals and low back, helping to improve posture.

There are many variations of the pushup, some easier and others more advanced. Technique varies depending on which you choose.

Basic pushup

Intermediate to advanced skill

Position yourself with your arms shoulder-width or slightly wider apart, legs straight. Slowly lower yourself toward the floor by bending the elbows, keeping legs straight, until your chest is close to the floor. Push yourself back up until your arms are straight again. With all versions of the pushup, it is important to avoid rounding the back or bending at the waist. Instead, keep your body tight and use steady controlled speed of movement.

Bent-knee pushups

Intermediate skill

Same as the basic pushup, but with your knees bent. Remember to keep your body tight and use steady controlled speed of movement.

Incline pushups

Basic skill

Standing, place your hands on a wall, desk, table, countertop or other sturdy elevated surface. The lower the area you are pushing against and the farther back you place your feet, the harder the exercise becomes. If you are a beginner, start by doing wall pushups to gauge strength. Tip: Incline pushups are a perfect outdoor exercise, too. You can use the back of a park bench, end of a picnic table or side of the pool. At work you can push against a chair or desk.

Decline pushup

Advanced skill

Place your 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.

A few helpful tips:

When performing body-weight-only exercises such as the pushup, maintaining proper form is especially important. Many people are intimidated by the idea of doing a pushup and opt for machines instead. Although this may be a good choice in some cases, machines dictate plane of movement and because they provide support for the body while the exercise is being performed, there is less use of stabilizing postural muscles including the abdominals and lower back.

Although the chest, shoulders and triceps always work together in the pushup, placing the hands wider than your shoulders emphasizes more of the chest, while placing them closer in works the triceps to a greater degree.

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Marjie Gilliam is a personal trainer and fitness consultant.

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