Want a huge pump and some serious DOMS?
Try to take an exercise and hit the end range of motion twice and make some serious hypertrophy gains.
Here is an example on the bench press. I would stay in the 6-12 rep range on these. Start with a weight you can handle for 15 normal reps and try to do 4 sets of 8-10. You will feel a HUGE burn and a HUGE pump from training like this.
Enjoy adding this exercise variation to your arsenal!
This movement can also be used as an assistance exercise to help the bottom half of the bench press strength. I would use this as a dynamic exercise.
If this is what you want to use it for try to be as explosive as possible and do sets of 6 with a weight you can handle for 12-15 reps .