We do this push up motion so often in our surfing. Hopefully you feel strong in this motion (No? check out the daily pop up practice) and yet when you make a small change, like slowing it down, it really ups the challenge.
Prioritize maintaining the slow tempo and nasal diaphragmatic breathing over higher rep counts of pushups.
1. Start with 2 minutes of nasal / diaphragmatic breathe
Start on all fours. You are looking to pre-load your body with oxygen, focus the mind, and feel prepared for the slow pushup protocol.
2. Get into the top of your pushup form
3. Take 5 seconds to lower to the ground
Use a timer, count out loud 1 Mississippi, whatever it takes but don't speed up.
Lower yourself all the way to the ground (Actually take your hands off the ground)
4. Take 5 seconds to raise to the top of push up form
Again make sure not to speed up.
Form focus: External rotation in your shoulders, straight line from top of head through hips and down to your feet, don't drop your chin.
Keep nice deep nasal diaphragmatic breathing going.
Complete 4-8 repetitions
If you can comfortably complete more than 8 repetitions congrats you're killing it. Or you are cheating by speeding up and/or letting your form go to shit.
Bonus Challenge: After you complete your slow pushups knock out 10 burpees
Don't skip #5 recovery is always the most important component to progress.
5. Complete TWO Minutes Recovery of deep nasal diaphragmatic breathe
Seek to achieve Perfect Breath as early in the 2 minutes as you can.