You learned to do them in kindergarten. And over the years you may have done thousands of them, or you may have run screaming from them and headed to the weight room instead. But you should be doing them. Here are seven reasons why humble push ups are the single greatest upper body exercise of all time, and how you should be doing them.

1) Simplicity

With the push up, form isn’t usually an issue. Chances are you were taught the movement long ago, and even if you weren’t, pushing yourself off the ground is something most people do naturally. Maybe you’re thinking, but isn’t the bench press better because I can add weight and get really freakin’ strong? One, you shouldn’t even think about the bench press unless you can do 10 push ups with perfect form; otherwise your base strength and form don’t really warrant added weight and you’re asking for shoulder and/or elbow trouble. Two, unlike the bench press, push ups leave your shoulder blades free to move as you move, the way they were designed to.

2) Portability

Being healthy while traveling, especially maintaining a strength program, can be a challenge. Hotel gyms are usually nothing more than a treadmill in a closet, and fitting in a trip to a gym can be difficult whether on vacation or a business trip. But as long as you have a floor, you can do pushups. If you don’t have time to do a few sets of push ups, then you probably have bigger problems than this article can address.

3) Core-Crushing

Think about it. A push up is a plank with motion added. In fact, if you can’t do a single push up, start building up your strength by doing planks (or knees-down “girl” push-ups). Muscle activation research shows that push ups are actually harder at the bottom than the top position, so if regular planks ever feel too easy, try holding at the bottom of a push-up to really test your core strength. Your legs also have to be activated, as your hip and knee joints should be completely stable throughout the motion.

4) Adaptability

For years, I thought I couldn’t do push ups because of  my chronic wrist issues. Then I tried knuckle push ups and found I didn’t experience any pain. There are so many variations of push ups that there is likely one that works for your individual body and goals. Everyone is different, so the particular biomechanics created by your weight distribution, injury history, arm lengths and other factors will determine which type of push ups work best for you. Knuckle, fingertip and traditional (palms down, fingers forward) are the safest for most people.

5) Reliability

The popularity of chest and arm exercises such as the bench has spawned innumerable machines and exercises designed to build your manly upper body. And there’s a place for many of those in a serious strength or bodybuilding program. But for most people, the exercise you actually do is always going to be more effective than the one you don’t. And since you can do push ups anywhere for free, you’re much more likely to fit them into your life than a trip to the gym or the purchase of expensive at-home equipment.

6) Scalability

The push up can be made challenging for both the out-of-shape (knee-down pushups or wall pushups) and the super-fit (hand-clap explosive pushups, handstand pushups). In fact, research shows that, all things being equal, strength gains are effectively the same for pushups as for bench press. The only caveat here is that as you get stronger you have to increase the difficulty of your pushups, just as you’d add weight to your bar as you got stronger in the bench press. To do so you have several options: add load by wearing a weighted vest, elevate your feet either to a bench or a full 90 degrees (handstand pushup), or place your hands closer together (diamond push-up).

7) Comparability

“How much ya bench?” is the cliche yardstick for two bros in a gym, but so much technique is involved in elite benching that it’s not fair to most of the population. But the push up is universal. Anyone who had gym class or played youth sports has likely done at least one push up in his lifetime and can’t claim ignorance. If you’re curious how you stack up against your peers, check out this table below to see how you rate.

If you haven’t done a push-up in a while, here are the basic cues from youth training magazine Stack:

  • Position your hands slightly outside your shoulders with your chest (not your shoulders or face)  directly above.
  • Lower your body while maintaining a straight plank position (don’t let your hips sag) until your chest touches the ground.
  • Keep your forearms directly over your hands and keep your elbows to your sides at a 45-degree angle.
  • Make sure your shoulders are pulled back.
  • Fully extend your arms when pressing up.
  • Your chin should be slightly tucked and you should look straight down. Imagine kissing the floor on every rep.