I was at first confused over why my shoulder, back and chest muscles are so sore today ... I knew it wasn't the usual cause - a weight work-out. Then I remembered - our (very) mean pilates instructor had us do a few sets of the special (torturous) pilates push-ups.
Try them -
Stand with 5-6 feet of clear space in front of you (as long as you are tall)
Bend forward until your hands are on the ground.
Walk your hands forward until you are in push-up position (not ladies push-ups - must be full push-up)
Bend your elbows to lower your nose to the ground for 3 counts and straighten your arms for one count.
Do 3 - 5 of of these.
Walk your hands back to your feet and stand up.
This constitutes one set - work up to a few sets.
These are torture but they are very effective.