This is the first in a series of three how-to fitness stories, featuring basic exercises that offer maximum benefits with a minimum investment of time or equipment. We chose them because they can be done anytime, anywhere. However, if done improperly they can cause injury.

We asked Eden Monteilh of 'Ewa Beach, healthy lifestyles director at the Nu'uanu YMCA, to take us through the moves.

Monteilh cautioned that keeping alignment points at all times in each of these exercises is critical or you may injure a joint, such as a shoulder, wrist, knee or elbow.

We demonstrate these exercises in their most elemental form. In the 21st century, of course, many basic exercises are being kicked up a notch with the use of equipment such as stability balls, medicine balls and BOSU balls. But don't discount the basics! Master these, then add variation and challenge for added fitness benefits.

— Paula Rath

THE PUSH-UP

Why do it? The push-up is an ideal exercise to develop upper-body strength. Functionally, it will help with daily lifting, pushing and pulling.

What muscles are worked? Deltoids, triceps, biceps, pectoralis, trapezius, erector spine, rectus abdominus

What areas does it tone? Chest, arms, upper back, abdominals, shoulders

How to do it:

1. Lie chest-down with your hands at shoulder level, palms flat on the floor and shoulder-width apart. Feet are together and parallel to each other.

2. Keep legs straight and toes tucked under your feet.

3. Engage your abdominal wall; think of drawing your navel up toward your spine.

4. Straighten your arms as you push your body off the floor. Keep palms fixed at the same position and keep your body straight. Do not bend or arch your upper or lower back as you push up. Your body should move as one unit.

5. Exhale as your arms straighten out.

6. Pause for a moment, but do not lock out the elbow joint.

7. Lower your body slowly toward the floor. Bend your arms and keep your palms in a fixed position. Keep body straight and maintain scapular retraction. Neck stays neutral, in line with ears.

8. Lower your body until your chest touches the floor. Keep your knees off the floor and inhale as you bend your arms.

9. Pause for a moment. Begin straightening your arms for a second push-up, exhaling as you raise your body.

What to watch out for:

1. Sagging back (also called "old horse back"), or dropped hips, which can lead to low back pain.

2. Rounded upper back, which can lead to strained shoulders and upper back.

3. Wrists in front of shoulders, putting stress on wrists, elbows and shoulders. If your wrists bother you, try making a fist.

4. Butt in the air means your shoulders are not over your wrists, so you'll compromise the shoulders and wrists as well as negate any abdominal or low-back assistance with the exercise.

5. Head either looking up or dropping is a sign of fatigue.

Alternatives: A traditional push-up is not for everyone. Beginners should start with a modified version with knees on the floor and toes tucked under the feet. It's highly likely that you will only be able to lower about one-fourth or one-half the way down until your upper body is more conditioned.

Another modified version is the incline push-up, leaning on a vertical surface such as a wall, placing your hands shoulder-width apart and proceeding with the push-up as described here.

Reach Paula Rath at paularath@aol.com.