Push-ups
No other exercise matches with good old push-ups that would build strong upper body. It’s not easy, but if you believe “No pain, no gain” slogan, this is the way to do. Push-ups will strengthen your arms, chests, and shoulders at a time. Your back and bottom should be kept straight as you engage in push-ups.
Beginners should start by executing the push-up on their knees and progress to the full push-up (on your toes). Breathe in as you go down, and breathe out as you push up. When you begin to fatigue, you will tend to push your bottom in the air. If this happens, try the push-ups on your knees. Also, the narrower your hands are placed, the more involved your triceps will be, and you can adjust in the way you like to more focus on triceps.
Proper push-up form
It is better not to place your hands flat on the floor. Instead, use a cushion or pillow to support your fists. As you position your fists, fingers and thumbs should face to your body, slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on the floor for full push-ups. (Your knees should be off the floor and your legs be straight.) At this point, your body should form a straight line from your shoulders to your ankles. Try to keep your body straight throughout the exercise. Keep your head and neck in line with your body so that your are looking down toward the floor. This is the starting position.
Lower your body down toward the floor, bending your elbows until your body is nearly touching the floor. Then push your body up away from the floor, straightening your arms until you have returned to the starting position.
