I really like to use this at the end of my tricep and chest routines. If you want the focus to be more on your triceps then make sure to keep your arms in tight. If you are looking for more chest and shoulder focus then keep your arms in the standard push up position. For those of you who struggle with push ups you might want to use this earlier in your workout so you can complete the sets. Only drop to your knees to complete the sets if you must, you just wont look very manly.
Start by descending for a 10 second count, once your at the bottom explode up and finish the rep. Start with sets of 3-5 reps and work your way up to sets of 8-10. The 10 second negative is what makes this a killer especially if its done at the end of a workout.