These are just like push-ups but much easier. Even so, like all bodyweight training exercises, if you perform enough, you can get that chiseled, lean, muscular look you see on health magazine cover models.
Stand a couple of feet away from a wall or stable, vertical post. Place your arms forward against the wall, palms down, or grab the post. Keep your knees straight and don’t bend at the waist. Lean forward, hold for a second or two, and then push back slowly to the starting position. This is like doing a push-up except you use the wall instead of the floor.
This is a great beginner exercise if push-ups are too difficult. Don’t underestimate this simple strength training move. Experiment with your hands at different heights and widths. You will see that you can work different upper body muscles this way.
You can perform a more intense variation of this on your kitchen or bathroom sink. Step a good distance away from the sink. Spread your legs to shoulder width or a little wider. Lean forward and place your hands on the edge of the sink or countertop. Make sure your hands are outside of your chest.
Lean down as far as you can go, hold for a second, and then push back to the starting position. This is like performing a bench press except you are not lying on your back. Beginners should be able to perform 3 to 5 sets with each set between 10 and 20 repetitions. As with the other bodyweight strength training moves on this list, keep improving your number of sets and repetitions and you will continue to see improved results.