This exercise is fantastic for building muscle as well as for weight loss...

Muscles used:
Pectorals (Chest)
Front Deltoids (front of shoulders)
Triceps (back of arms)

This exercise is fantastic for building muscle as well as for weight loss as it is a compound exercise. This means that you are using a lot of muscles all at the same time which in turn burns a lot of calories, even when you have stopped exercising.

Start

Advanced starting position
 
Beginners starting position

Kneel or lie on the floor as shown with your hands slightly wider than shoulder-width apart but in line with your shoulders. Place as much weight as possible on to your arms as you can.

Finish

Advanced finishing position

Beginners finishing position

Inhale as you lower your body down towards the floor until your elbows are at 90 degrees. (Don't worry if you only start out with small movements. As your tricep and chest strength develop, you will be able to lower yourself down closer to the ground). Make sure that you keep your abdominals strong and your trunk stiff. No body part other than your elbows and shoulders should be moving.

Exhale as you push your body away from the floor and back in to the starting position. This is one repetition.

If you feel any sharp pain in your low back, chest or shoulders. Discontinue this exercise and consult your health professional.