"A stronger upper body gives you better support during the man-on-top position and all its variations," Hays says. Doing three sets of 15 to 20 push-ups, four times a week, will develop the muscles in your chest, arms, and shoulders, allowing for more time to explore those variations without getting shaky arms and cracking joints. If you've forgotten from grade school: With your legs, back, and neck in a straight line, keep the balls of your feet on the floor and support yourself with your hands just beyond the width of your shoulders. Lower yourself until your chest almost touches the floor, then slowly raise yourself back to the starting position.
Credit: Getty Images
The 2014 Adventure Issue
From Iceland's Highway 1 to Utah's Canyonlands, an epic itinerary for modern explorers.
Plus: Building a Bigger Action Hero
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The Interpreters We Left Behind
The Rise of Cyclocross
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