This effectively turns the move into a full-body exercise, which will allow you to handle more weight. You want to stimulate your muscles in different ways, so you can challenge them to adapt and grow as your training plan progresses. Lower the bar to your chest, and then push it back to the starting position.
The 3 sets of 5 and the top 2-rep set can be progressed each week even if only by 2.
Examples, if I was performing a chest workout, I would lightly warm up, shoulders, triceps, and the internal shoulder rotators.
Use a weight for dumbell curls that you can do 8 reps, then hit the rack and perform each set of dumbells down the rack untill there is no dumbells left, then pick a barbell up with a light weight and perform 50 reps, strict form on everything.
You could also throw some supersets in there, mix it up a bit,Thanks...
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