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Beginner Modifications: Chest
The only equipment you really need for these exercises is your body. However, a really good quality exercise mat will make a world of difference. When you are strong enough to perform all of these exercises with ease, you will be able to move on to the regular workout section.
Wall Push Up
Starting Position: Stand facing a wall with your feet slightly farther than an arms distance away. Place your hands on the wall at shoulder height and your fingers pointing upward. * Keeping your hands in position, slowing lean forward until your forehead almost touches the wall, keeping the line between your feet and the top of your head straight, like a plank. Your body weight should rest on the balls of your feet and on your palms. Keeping your body straight, push against the wall until your body has returned to the starting position. Be careful not to lock your elbows when your arms are extended. Repeat as many times as you can at a slow, steady pace.
  
Desk or Counter Push Up
Starting Position: Stand facing a desktop or countertop with your feet about an arms distance away. Bending from the hips, place your palms on the desk/countertop, about shoulder width apart, with your fingers pointing forward. * Keeping your body weight resting as much as possible on your palms or fists, slowly lower your upper body to the desk/countertop until your nose almost touches (or as far as you can go). Slowly return to the starting position. Repeat as many times as you can at a slow, steady pace.
 
Side Saddle Push Up
Starting Position: Sit on the floor with your legs to one side. Extend your arms in front of you and place them on the floor about shoulder width apart with your palms facing forward. * Keeping your hips on the floor, and the line of your upper body straight, lower your upper body until your chest just touches the floor, or as low as you can go. Your body weight should rest on your hips and your palms. Slowly push yourself up to the starting position. Be careful not to lock your elbows when your arms are extended. Repeat as many times as you can.
 
* If you have wrist problems, you can keep your wrists straight by supporting your upper body weight on your fists, as shown.
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