Muscles Worked: Pectorals, triceps, biceps, shoulders.

Starting Position: Place your hands shoulder-width apart on the bench. Bend your elbows and place your hands palm down on the floor beside your chest. Place your feet about an inch apart. Extend your elbows and hold yourself up on your toes. Make sure your back is in line with your lower legs. Stay as straight as possible.

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 floor, 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.

4.     Keep your head in the most comfortable position whether it is up or down.