Chest Exercises - Pushups, Chest Presses and Chest Flies

By Paige Waehner, About.com Guide

Updated October 08, 2011

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For working the chest muscles as well as the arms and core, there's nothing like a good old-fashioned pushup. This traditional version is a great way to work the upper body without equipment.

1. Get down on the hands and knees, positioning the hands a bit wider than the shoulders.
2. Push the knees up so that you're resting on the hands and toes. Keep the abs engaged and make sure your body is in a straight line from the head to the heels.
3. Bend the elbows and lower into a pushup until your elbows are at about 90 degrees.
4. Press back to start and repeat for 1 to 3 sets of 10 to 16 reps.

Tips

• Don't lead with your chin. Keep your head down so that your neck is in alignment with the rest of your body throughout the movement.
• Avoid sagging in the middle. If do, take one or both knees down to the floor to give the back more support. Strengthening the core can help provide more stability.
• To modify, try this move on your knees.