Portable push-ups move much muscle

LITTLE ROCK — 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 variations, some easier and others more advanced. For all versions, it is important not to round the back or bend at the waist, to keep your body tight and to use steady, controlled speed of movement.

Basic push-up: (intermediate to advanced)

Kneel on the floor and then extend your body facing the floor while supporting yourself with fully extended arms shoulder width apart or slightly wider, legs straight, feet together 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)

The method is the same as for the basic push-up, but with knees bent and resting on the floor.

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 farther back your feet are from your hands, the harder the exercise. If you are a beginner, start by doing wall push-ups to gauge strength.

Incline push-ups are a perfect outdoor exercise. You can use the back of a park bench, the end of a picnic table.

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-arm push-ups: (most advanced)

It takes extreme strength to perform a one-arm pushup. This exercise uses the same technique as the decline push-up, but uses only one arm to lower and push.

WATCH YOUR FORM

Although the chest, shoulders and triceps work together in the push-up, placing the hands wider than the shoulders emphasizes more of the chest. Hands placed closer together increases the load on the muscles of the backs of the upper arm, the triceps.