The push-up is a bodyweight horizontal press for the chest, triceps and front delts that also works the abs as a moving plank. It needs no equipment, can be made easier or harder with small changes, and still builds real pressing strength and muscle when taken close to failure.
Primary muscles
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
Next, lower yourself downward until your chest almost touches the floor as you inhale.
Now breathe out and press your upper body back up to the starting position while squeezing your chest.
After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Beginners can start with hands raised on a bench or box and gradually lower the height. Once you can do more than 20 good reps, make it harder: raise your feet, slow the lowering, or wear a weight vest.
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