The push up is one of the most underrated exercises available to challenge the upper body strength of golfers. Push ups are one of the top recommended exercises among elite trainers because they offer the following benefits:

- Great for improving strength to body weight ratios
- Challenges upper body strength along with core development
- Re-enforces good posture and alignment, as in golf
- Builds shoulder stability
- Develops additional strength and power throughout the kinetic    chain
- Increases muscle endurance
- Provides versatility and ease of use. There are up to 30 different push up variations that can be performed anywhere, anytime.

As with any exercise, a golfer can vary the difficulty level along with the number of repetitions, sets performed and altering the speed of movement to change the emphasis from strength to explosive power. Quality of movement and set up of your push up is the key to making this a successful part of your routine. Quantity will come with time and patience.

While there are many push up variations, here are some basic rules that should be followed every time.

- Keep a neutral spine. Contract your abdominal muscles (pull them in close and tight) to maintain a neutral spine position. This will eliminate any unnecessary stress or strain to the lower back.

- Breathing is key. Inhale as you lower your body towards the floor. Exhale as you lift your body back up.

- Pay attention to your wrists. If you experience any pain or discomfort in your wrists while performing push ups, try placing some light dumbbells in place of your hand position. This will take any undo stress from your wrists by changing your grip position and degree of extension.

- Keep your chin tucked. Try not to lift your chin toward the ceiling or tuck it down towards the floor. By keeping your head in a neutral position, this will better assist proper body alignment.

- Patience, Persistence, Consistency! Push ups can be frustrating at first. Try to stay patient as strength development doesn’t happen overnight. However, with a consistent effort, you will likely see your strength increase rapidly over short periods of time.

Susan Hill is a CHEK golf biomechanic, sports nutritionist and fitness trainer. For more information on her golf specific programs, visit http://www.fitnessforgolf.com.