While the standard pushup is by far the most popular type of pushup, there are variations in form that can be utilized to concentrate the work on different parts of your chest and arms. The two variations that we will be looking at are the incline pushup and the decline pushup.
The incline pushup is very similar to the incline bench press. Start by getting into position to perform a standard pushup, and then place a chair (or other piece of furniture) underneath your feet. By lifting your feet off the ground, you will simulate an incline bench press. This will shift some of the work onto the shoulders and upper-chest (Pectoralis Major- Clavicular head). The higher you raise your feet, the more the workload will shift onto your shoulders. If you were to lift your feet high enough to where your body is in a handstand position, the exercise would be the same as a military press.
The decline pushup is very similar to a decline bench press. Start by getting into position to perform a standard pushup, and then place a sturdy piece of furniture underneath your hands. This type of pushup simulates a decline bench press. This will shift some of the work away from your upper chest (Pectoralis Major- Clavicular head), and onto the Pectoralis Major (Sternal head) and Triceps Brachii. Because decline pushups are easier to perform than standard pushups or incline pushups, they are a great workout for beginners to get comfortable with pushups.
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Source by Richard West