Quote:
Originally Posted by mosesbotbol
Do a 20 set rep of bench or flies and immediately go into strict form push up's. Do 20 push up's after each set. If you have to go onto your knees to finish, that is fine as long as the body is straight as board with a contracted core. 
Let me know how you make out. |
I used to do something similar that I called, "burnouts." What I would do (and I'd always make it the last chest movement) is use a weight that I could comfortably do ten (flat) bench reps. For the sake of explanation, let's say 100lbs. dumbbells. I would do ten reps, then immediately without rest half the weight (50lbs.) and do ten more reps (focusing on form), and then half the weight AGAIN (25 lbs.) and do ten more reps (again, making sure to keep good form). I would do two sets of these (usually the last weight on the last set I'd do to failure). If your chest isn't screaming at you by the end of the second set...