Fitness Made Simple: Push-Ups
Push-ups are probably the oldest trick in the big book of fitness exercises. This exercise is so well known and has been around for so long that I think it must have been performed by Roman soldiers, too. It looks ancient and it feels ancient. But it is also extremely simple and effective. So, if you want bulging pectoral muscles, get down and give me 20.
Push-ups are a great exercise that can be performed anywhere. The basic push-up is performed lying face down on the floor and then raising and lowering the body using just the arms.
Push-ups are meant to strengthen the pectorals, triceps and, to some extent, the deltoids, but are also good as core body strength exercises (they'll help give you great abs).
If you really want to put pressure on your shoulder and chest muscles, you can try press-ups, which are the military or athletic version of the push-ups.
Press-ups are performed with the back and legs straight and legs off the floor. If you are at home, you can put your feet on a low chair or armchair. If you are in the park, you can use a bench to prop up your feet. Try not to raise your legs above the shoulder line.
Other variations include push-ups performed using just four fingers at each hand, using only one hand, clapping the hands as part of the upward motion (requires strong pushes that raise the body higher than usual), or pressing against a wall instead of using the floor (the farther your feet are from the wall, the harder the exercise). Take care not to injure yourself while performing some of the more exotic variations.
If you are an overweight person looking to get back into shape, you should not avoid push-ups. This exercise can teach you something about carrying your own weight.