Push-ups are among the most popular upper body exercises because no equipment is necessary to perform them effectively. Variations of traditional push-ups can increase difficulty and place a greater workload on one or more of the muscles involved. If you can do sets of 15 to 20 reps or more, adding more repetitions will build endurance rather than strength. Strength training will increase your ability to produce force, whereas endurance training will improve your ability to sustain a given workload. In order to continuously improve strength with push-ups, you'll have to increase the amount of resistance used during the exercise either with more difficult variations, or by adding weight.
Traditional Push-ups
Traditional push-ups target the chest, front and side of the shoulders, as well as the triceps. Lie face down with your palms downward on the floor at chest level. Spread your hands to a comfortably wide position to emphasize the chest muscles, or to a more narrow position to emphasize the triceps. Position the balls of your feet close together on the ground. Push your body upward, straightening your arms. Lower your body downward until you nearly touch the floor. Keep your abdomen firm throughout the entire motion. Avoid lowering or raising your hips beyond a neutral position. Raise one foot off the floor to increase the difficulty. Portable equipment such as weighted vests or resistance bands are available at most sporting goods stores, and may be used to increase resistance.
Decline push-ups
Decline push-ups force the upper body to support more body weight than traditional push-ups. Place a sturdy bench behind you and move into the starting position for traditional push-ups. Place your feet securely on the bench in a comfortable position. The height of the bench will determine whether it's more comfortable to place the ball or top of the foot on the bench. Difficulty increases with elevation. Push your body upward, straightening your arms. Keep your spine and hips in a neutral alignment throughout the motion. Slowly lower your upper body back down toward the floor.
Tricep push-ups
To place a greater workload on the triceps, assume the starting position for a traditional push-up, placing your hands shoulder-width apart. Adjust the positioning of your arms so your elbows are against your rib-cage. Push your body upward, straightening your elbows. Slowly lower your body downward, bending at the elbows.
Handstand push-ups
Handstand push-ups primarily train the shoulders and secondarily work the triceps. You should be able to easily perform traditional push-ups before attempting handstand push-ups. Do not do handstand push-ups if you have wrist, neck or shoulder injuries. Find a clear space around a flat wall. Facing the wall, place your hands on the ground near the wall and place your head on the floor between your hands. Kick your feet over your head so your body comes into contact with the wall. Adjust your hand positioning so your body is nearly vertical. Push your body upward, into a handstand position. Bending at the elbows, slowly lower yourself until your head comes in gentle contact with the floor.
Hindu push-ups
Hindu push-ups target the chest and shoulders more than the triceps. Kneel on your hands and knees on a flat surface. Straighten your knees and elbows and lower your heels toward the floor, forming an upside-down "V" shape with your body. Adjust your hands and feet so your arms, shoulders, and hips form a straight line. Position your feet wider than shoulder width. You're now in the starting position. Lower your chest toward the floor, bending your elbows and straightening your torso. Lift your chest upward, straightening your elbows and arching your back and bringing your hips down toward the floor. Return to the starting position, moving your body backward through the range of motion while keeping the elbows straight. Inhale on the motion forward, exhale on the motion backward. Perform each repetition in one smooth, arc-like motion.
One-arm Push-ups
You should be able to easily perform traditional push-ups, handstand push-ups and Hindu push-ups before attempting one-arm push-ups. One-arm push-ups primarily train the shoulders and triceps. Assume the top position of a traditional push-up. Spread your feet more than shoulder width apart, widening your base. Lift one arm off the ground while turning your torso about 45 degrees toward the same side. Place your free hand comfortably behind your back. Keeping your spine straight, lower your body toward the floor. Lean towards your pressing arm throughout the entire motion. Push yourself back up, straightening your elbow. Repeat.
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