The Benefits - To develop a chest, shoulders and triceps. This is more like a conditioning movement that allows to keep your entire core of your body tight throughout the movement. This exercises can be performed almost everywhere.

Execution - Lie down with your hands at shoulder level. Keep your legs and back straight. Do not bend or arch your lower body as you push up. Have a training partner to place a weight plate on your upper back.

Tips - To increase the intensity, you can add more resistance by asking your friend sitting on your back. I like to warm up my upper body muscles by doing push ups in the beginning of my chest workout.

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• weighted push ups on triceps