Q:  Have you got any suggestions on how I can put together an upper body program built around bodyweight exercises like push-ups?

A: Push-ups can give you a very good upper body work out anywhere, anytime – so long as you know how to make proper use of them. Variations of this exercise can target all of the muscles of your upper body. Obviously the prime movers are the chest, front delts and triceps. Yet, the forearms, lower lats, traps and even the quadriceps come into play as stabilizers. The unique structure of the pectoral muscles (they fan out in three directions from the clavicle to the sternum) means that they need to be attacked from multiple angles for complete development. The push-up is ideal for this purpose  – simply elevate your hands or feet to target either the upper or lower pecs.

So, let’s get down to basics. To perform the standard military push-up, lie face down with your hands flat on the floor and parallel to your chest. Your hands should be just beyond and slightly in front of your shoulders. Now raise your body by straightening your arms so that only your toes and hands are touching the floor. Keep your butt down, your legs and abs tight and concentrate on squeezing your chest. Slowly lower until your nose kisses the carpet then return to the start position. This exercise will primarily stress the mid pecs.

To shift the focus to the triceps, move your hands together in the start position until your thumbs and index fingers are touching when your fingers are fanned out. Your arms will now be positioned directly below your mid chest. Keep your elbows close to your sides as you straighten your arms to lock out and squeeze your triceps for a slow count of three. Now lower until your face is about six inches from the floor and repeat.

Drop-and-catch push-ups ramp up the intensity level a little. These are great for developing explosive strength. You need a couple of supports that will elevate your hands about six inches off the floor. Start in the basic push-up position, but with your hands on the supports. Now drop off of the supports and bring your hands in so that you fall into a basic push-up position on the floor between the supports. The moment your hands come in contact with the floor, however, explode back up to the start position, with your hands resting on the supports. You’ve now completed one rep.

Here’s how you can put these exercises together to create an awesome anytime upper body workout:

1.   Military Push-up 3 x 30

2.   Drop-and-Catch Push-up 2 X 10

3.   Close-Grip Push-up 2 X 12

4.   Military Push-up 1 x failure

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