1. Push-up
Carrying out push-ups from the floor helps to actively develop the groups of the following muscles – pectoral, triceps and deltoid, in addition, they are also able to strongly strain the abdominal muscles. In addition, many muscles are involved in the static mode, which are required in order to maintain the position of the body, and for this requires the work of the legs, back, intercostal muscles, all the muscles of the press. Therefore, push-ups are an exercise useful for general development. And its main advantage is that you can do push-ups at home.
Push-ups, where the hands have a normal position.
This is a classic push up. Take an emphasis lying down, put your hands slightly wider than shoulder width. The main thing is to keep the body even and not to bend in the belt. Bend your arms until your chest touches the floor, then straighten your arms to the starting position. When performing this exercise, the pectoral muscles, triceps are trained, the back, legs, and abdominal muscles are included in the static work.
Head up push ups.
The starting position is the same, but the emphasis should not be on the floor, but on some kind of hill, so that the position of the upper body is higher than the legs. As such a hill, you can use, for example, a bench if you plan to do an exercise in the fresh air or a bed at home. The execution technique does not differ from the technique of the previous exercise (lower until the chest touches the surface). The exercise is specific in that the emphasis will be shifted from the middle of the chest muscles to the lower region.
Head down push ups.
The starting position is the opposite of the previous push-up. Now the legs should be on a hill, and the upper body below. The technique is the same. The emphasis will be shifted to the upper region of the chest muscles, in addition, due to the fact that the legs take a higher position in relation to the head, the load on the arms will increase. With more training, you can put your feet on a higher elevation, the main thing is to keep your lower back in position, do not let it sag (the higher your legs are, the more difficult it will be to keep your body even).

The load can (and should be) varied by the position of the hands. The more widely spaced the arms, the greater the load will be for the pectoral muscles, and not for the triceps, and vice versa.
Push-ups with narrow arms.
Take emphasis lying on the floor. Place your hands so that you felt the contact of the index finger with the thumb. Do the usual classic push-ups. At first, you will not be able to do the exercise in full amplitude, because. you are not used to doing push-ups in this way, in addition, this exercise puts a lot of stress on the wrist and elbow (respectively, you need to warm up well before starting the workout). At the beginning, try to go down only a little, two centimeters. As you increase your training, you will see for yourself that you will begin to sink lower and eventually be able to touch your chest with your hands. This exercise works the triceps and inner chest muscles.
Triceps pushups.
Starting position: put your hands on something standing behind, that is, for example, on a bench. Stand so that the bench is behind, put your hands on its edge, leave your body in a straight position, and put your legs forward and they should also be straight. So, the body forms a peculiar shape of an angle. And start lowering, try to keep the body straight. If you can do this easily, ask someone to help you lift your feet off the ground and hold them by the ankles, or you can put your feet on a hill. Get down as low as you can.

2. Pull-ups on the horizontal bar
The horizontal bar is, on the one hand, a fairly simple and affordable device (it can be made at home or found on the street, on a sports ground), and at the same time this exercise is of great benefit. Exercises on the horizontal bar help to form an athletic figure, in addition, they have a positive effect on the whole body (they have a beneficial effect on the spine and posture, these exercises will be especially important for those who are used to a “sedentary lifestyle” – they sit a lot at school, university, have sedentary work). There are two main types of pull-ups:
Pull-ups with a straight grip.
This pull-up is a classic, we’ve all done it in PE class. Take a direct grip, hands slightly wider than shoulders and start to pull yourself up. Try to keep a straight body position, do not jerk. You need to pull yourself up so that the chin is above the level of the crossbar. Then pull yourself up until the top of your chest muscles touches the bar. This exercise primarily targets the back muscles (requires lats) as well as the triceps. With increased training place your arms wider to increase emphasis on the latissimus dorsi (this way you can develop an athletic torso)
Reverse pull-ups.
Grasp the horizontal bar with a reverse grip, while your brushes should be located at a distance of about 20 – 30 centimeters from each other. And start pulling up. This pull-up is good for training the biceps.

3. Push-ups on the uneven bars
Bars can also be easily found on the outdoor sports ground. Push-ups on the uneven bars is the best exercise to help develop the pectoral muscles (namely, draws the pectoral muscles) and triceps, in addition, it helps to develop numerous additional muscles of the shoulder girdle.
Stand between the parallel bars with straight arms. And lower yourself down by bending your elbows. You need to go down to the stretching of the muscles that is acceptable for you. With increased training вы можете делать это упражнение с большей амплитудой.

You need to change the load from time to time. At the beginning of the push-ups, the triceps will be loaded.

To transfer the load to the pectoral muscles, you need to bend your legs, lower your head down, and move your body slightly forward.
Here we have listed the main exercises. Perform the exercises smoothly, do not make sudden movements and follow the execution technique, the main thing in the beginning is quality, not quantity. Breathe in as you lower your body, and breathe out as you rise.

The most important thing is to do the exercises constantly. Do not skip workouts, as holding regular classes can give results, namely, change the figure, increase strength, improve health, and increase efficiency.