A great method to get your muscles to grow is to keep tension on it. Try this routine to shake up your typically workout. Use the basic dumbbell chest press. Make sure you have a spot because this can get dangerous. Use a 5 second count as you press the weight up. Take a quick pause at the top and then use a 5 second count on the way down. Once at the bottom hold it for a 2 second pause. This would be just one rep. Trust me, the hardest part is the way up.
Dumbell chest press- 1 set of 6 reps
rest 90 seconds, do 2-3 more sets
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