Push-ups

Who it's for

Every climber. It's the easiest way to balance a week of pulling: no equipment, 8 minutes, and it trains the chest, the front of the shoulders and the arms you use to press out of a mantle. It suits every level, from people who need their hands on a bench to people who slow down the lowering. It's good for shoulder balance too, which matters more the more you pull.

Common mistakes

• Letting the hips sag. One straight line from head to heels. Sagging hips put the load on your lower back.
• Stopping short. Lower until your chest is just above the floor. Half reps let you count more while doing less.
• Flaring the elbows straight out. Let them come back at a slight angle. Straight-out elbows are hard on the front of the shoulder.
• Racing the reps. Control the way down. If you need speed to finish the set, you've done enough reps for that set.

How to progress

If 10 is out of reach, put your hands on a bench and come down to the floor bit by bit. Once three sets of 15 are clean, slow the lowering to 3 seconds, as the catalog says. After that, raise your feet or wear a light weighted vest. Two or three times a week works well, and it's gentle enough to do at the end of a climbing session.