Standard:
Lie facedown on the ground. Put your legs together. Place your hands on the
ground, palms down, fingers pointed forward. Balance your weight on your
palms and your toes. Your hands should be shoulder width apart. Keeping your
body straight, lower your body by bending your elbows. Go down until your
chest almost touches the ground. Return to starting position.
Elevated Push Up:
Same as standard, except you place your feet on a chair or elevated
surface. This allows you to hit your upper pecs more.
Wide Push Ups:
Same as standard, except hands are placed wider than shoulder width. This
helps bring out your outer pecs.
Diamond push up:
Same as standard, except hands are positioned under the middle of your
chest. Put your hands together so there looks like there is a diamond in
between them (Index fingers touch each other and thumbs touch each other).
This helps develop your inner pecs.
Basketball Push Ups:
same as standard, except you balance one hand on a basketball. This works
stabilizer muscles.
Three-Point Push Up:
Same as standard, except you put one foot on top of the other.
Deep Push Ups:
Same as standard except, you need three chairs. Place the chairs so your
feet are resting on one and your hands are on the others. Now you can go
down farther than you could when doing push ups on the floor.
Try adding a couple of these between the sets of your chest workout.
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