At the end of your next chest/bench workout give this finisher a try. It's called...
The 10 Second Timed Flat Dumbbell Bench Press
Take a pair of dumbbells that are 50% of a poundage you normally do for 10 full exercise range of motion reps. For example if you use 100 pound dumbbells for 10 reps on the flat bench, use only 50-pounders.
Perform only one set at the end of a chest workout...begin by pressing the dumbbells to arms length lockout above the chest and do a static hold for 10 seconds, then lower the bells to the chest and hold them for a 10 second static stretch.
Now immediately press the dumbbells to arms length and repeat the described cycle for a total of 2-4 minutes. There is no rest between the timed 10 second cycles and the time it takes to lower and raise the dumbbells does not count as part of the 2-4 minute timing.
At the conclusion of a second chest workout use 60% of the poundage used in the first workout (30 lbs.) and increase the time to 3-5 minutes.
And finally to finish off a third chest training session use a poundage which will allow for the successful completion of an increased time of 5 to 8 minutes.
The 10 Second Timed Flat Dumbbell Bench Press is a tremendous finisher exercise for the chest.