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okay, wide hands and feet, take 5 seconds to go to the bottom, which is chest just off the floor, now rock your torso to each arm, using a one second count for each transition, do 5 of these switches. Now take 5 seconds to go back up. Do 5 "reps" of these. When you are worn out, just hold in the upward swing of a dand pushup, not locking elbows. this pushup incorporates slow cadence, iso hold at the end, and great range of hitting the pec by the rocking motion. I might have posted something like this a while back, don't know. One set of this is killer. At least it is for my so-called chest.