Muscles Worked: Pectorals, triceps, biceps, shoulders.

Starting Position: Make sure the bench is secure and will not move. Comfortably place your hands shoulder width apart or wider on the bench. Put your feet a few inches apart and walk them behind you so that your legs are straight and your back is straight. Your arms should be fully extended and holding you up over the bench.

Action: Slowly bend your elbows to lower your chest to the bench. Keep your back and legs as straight as possible. Stop just before your chest touches the bench.

Push back up to return to the starting position.


1.     Exhale as your push up off the bench, inhale when you lower your chest down to the bench.

2.     Widen your hands to focus the exercise on your chest.

3.     Bring your hands closer together to focus the exercise on your triceps.