First of all you will need to perform a perfect press up as many times as possible. (If you struggle with normal press ups then do them on your knees making sure your pelvis is pushed forward and backsides are not sticking in the air) Record how many press ups you can perform with good form and without stopping. This will be your 1 set max (1SM).
If you achieved 10 press ups then your workout will be 8,6,4,2 reps, so you perform8 regular press ups then rest, then 6 press ups then rest, then 4 press ups then rest, then 2 press ups. This has to be done in 2 minutes which is the 2min Navy Seals based drills. At your own pace throughout the day perform 2min drills for normal press ups, then complete forwide arm press ups which will target the pectoral muscles more, then complete 2 minute drills for close arm press ups
Here is a table to work out from your 1SM howmany press ups to do,
10 press ups (1SM).......8,6,4,2...........All 3 variations of press up
20 press ups (1SM).......14,10,6...........All 3 variations of press up
30 press ups (1SM).......21,12,8...........All 3 variations of press up
40 press ups (1sm).......26,12,8...........All 3 variations of press up
50 press ups (1SM).......30,16,12.........All 3 variations of press up
Do these three combinations of press ups every other day, they don't take long. Then if you want to increase the challenge complete 2 sets of normal pressups along with the set of wide arm and close arm press ups.
Regular Press Up:
Head: Neutral position, ears in line with shoulders and spine.
Back: Straight in line with the neck, hips and legs.
Abs: Contract abs throughout the press up
Legs: Keep straight with knees in line with hips
Pace: 2 seconds per press up, 1 sec down, 1 sec up
Breathing: Breathe in on the way down and breathe out on the way up ie when doing the hard work.
Regular Press Ups: Hands slightly wider than shoulder width apart. Align your chest with hands for good form.
Wide Arm Press Ups: Set hands two shoulder width distances apart.
Close Arm Press Ups: Position your hands directly below your shoulders. Elbows go straight back as you go to the down position.
Strength takes longer than cardio to improve so stick with the program and you will see some great improvements over time.