Use a bench, block or stack of plates to grip on to. Hit a high plank position and keep your core and glutes engaged. Lower your chest to the bench and keep your elbows close to your body as you push back up explosively.
Decline Push-Up
Place your feet on a bench or box with your hands on the floor underneath your shoulders. Make sure your back is in a straight line. Start with your arms and legs extended. Slowly lower yourself towards the floor until your chest is one to two inches off the floor.
To make this movement easier, place your feet on a table or bench rather than pressed against a wall.
Knee pushups. Wall pushups don't give a great enough range of motion imo so if you can't do incline then knees pushups are a good option.
Builds muscle & strength
A study published in The Journal of Strength and Conditioning concluded that the decline press-up will increase ground reaction force in comparison to the traditional press-up, therefore increasing the intensity of the move, resulting in improvements in strength and muscle.
Place your hands slightly greater than shoulder-width apart and your knees comfortably apart. Make sure you contract your abdominal muscles and keep them tight throughout the exercise. Slowly bend your elbows and lower your chest until your chin reaches the ground, then slowly return to the starting position.
High Plank
Planks are another amazing push-up alternative that can also help build shoulder, core, and upper back strength. Planks are also a great way to help support balance. Once in high plank position, hold for 15-30 seconds, rest, and repeat 2-3 times.
Before lifting the bar, squeeze between your shoulder blades, raise your chest and tighten your core to ensure a strong, stable base. Unrack the bar and gently lower it towards your chest, inhaling as you do so. Raise the weight with an explosive push, fully straightening your arms while exhaling through the lift.
Place your hands on the floor, shoulder width apart, with your feet elevated on an object around knee height. The rest of your body should be in a straight line, from head to toe with your feet together. Your arms should be be straight, but not locked out at the elbows.
Banded chest press is a great alternative to push-ups, allowing you to work the same muscles with slightly less intensity. You simply use bands of varying tension levels to add additional resistance while doing your press-ups, which increases the difficulty level exponentially.
The lips must come within 1 inch of the floor while keeping the neck in line with the straight spine to qualify as a valid push-up.
Both are full-body exercises that target almost the same muscles, help to build core strength, correct posture and improve the range of motion. However, if you have to pick on, we would suggest you go for push-ups as it provides the benefits of both moves.
There's no magic number of push-ups you should do per day. Try working your way up to 1 to 3 sets of 10 to 20 repetitions to strengthen your upper body. If building bigger chest muscles is your goal, doing more push-ups might seem ideal.
The best way for this is by placing your hands on an elevated surface—think yoga blocks, weight plates, dumbbells, kettlebells. This doesn't have to be a massive deficit; just a little extra elevation to get you a deeper stretch (without causing excess shoulder stress) is all you're gonna need.
The 10-minute push-challenge is broken up into seven one-minute work periods, with 30 seconds of rest in between. The aim is simply to do as many push-ups as you can in each minute of work, resting during that time as required. Girvan says you can do any kind of push-up for the workout, including kneeling push-ups.