Complete Workout tips for beginners or What are the benefits of push-ups ?Day 1.

Push-ups :

All these exercises can be done at home only with few basic setups. On a long run a guy or girl will have consistently good body shape if he or she do free hand exercises rather than hard core gymming.

Doing free hand exercise consistently on a daily basis is always more beneficial than doing weight training. The best free hand exercises are as follows:

1. Push ups (wide grip for chest)
2. Push ups (small grip for triceps)
3. Chin-up (For back)
4. Squats (For legs)
5. Parallel bar (For deltoid, chest, shoulders and triceps)

Day 1 - Arms: Wide-Grip Push-up;

•  Start in high plank position with feet together and hands slightly wider than shoulder-width apart, fingers pointing forward or slightly outward. Engage quads and core as if holding a plank.
•  Bend elbows out to the sides to lower torso toward the floor, pausing when chest is just below elbow height. 
• Exhale and press into palms to push body away from the floor to return to starting position, moving hips and shoulders at the same time. 

Do 8 to 15 reps. Try 3 sets.

• Don't allow hips or low back to sag toward the floor.
• Keep neck neutral and gaze slightly forward on the ground; don't tuck chin or lift head.
• Don't allow upper back to "cave in." When in high plank, isometrically push chest away from the floor and then push up from that position.