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Weight training includes exercises that use your own body weight for resistance. The pushup, for example, strengthens the pectoral muscles in the front of your chest, the shoulder muscles and the triceps muscles in the back of your upper arms.
Position yourself on your hands and feet with your eyes facing the floor. Place your hands slightly greater than shoulder-width apart and your feet comfortably apart. Slowly bend your elbows and lower your chest until your chin reaches the ground.
You'll feel tension in the muscles in your back, abdomen and upper arms. Then slowly return to the starting position. Repeat.
If a pushup is difficult for you to do, try a modified pushup. In this exercise, perform a pushup while keeping your knees on the ground.
When you're doing pushups, be careful not to let your back or hips sag down or arch up. Keep your movements smooth and controlled.
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