Push ups

The push up is a classic, simple exercise designed to build upper body strength, which is often overlooked or poorly executed, according to strength and conditioning coach Nick Grantham. Get this right and you’ll have the edge over your opponents.

What you need:
No equipment needed

Muscles worked:
Pecs
Shoulder
Arms

What you need to do:
2-3 sets
10 reps
2-3 times per week

Also see:
Dumbbell chest press with Middlesbrough FC
Inverse pull with Middlesbrough FC
Boost your shooting power
Chin-ups with Middlesbrough FC
Romanian dead lift with Middlesbrough FC
Squats with Middlesbrough FC
Split squats with Middlesbrough FC

Nick Grantham is director of strength and conditioning for Smart Fitness.