The upper body is often the first place that benefits can be seen after a few weeks of a fitness program.

There are plenty of exercises to work on the arms, chest and back ranging from the easy to the very difficult.

And weights can be added to really improve performance.

Tricep dips
This is the perfect - and possibly the most difficult - way of improving your arms

Wall press-up
It's a good challenge and an ideal warm-up for the full press-up

Box press-up
An easier version of the full press-up for those who can't quite hold the strain

Full press-up
The classic exercise for all of your upper body muscles

Star jumps
A great way to exercise your arms and legs as well as cardiovascular fitness