How to upload the "Excel" file into SAP Application server from ABAP porgrm

Hi All, 
   We have a requirement  where we need to upload an excel file from an ABAP report  into SAP Application server.But i don't have any knowlege on this. 
            When i search the SDN came to know that we do this from FTP . 
   Can any one tell me step by step procedure to do this from ABAP program. 


thanks in advance. 

Regards 
CB