Re:Free Weight - Chest Isolation
I had this problem a little while ago. I did a superset of
DB Flyes x 12
Bench Press x 8
for 3 sets.
Setup the bench press with about 70-75% of what you'd normally do for 8 reps.
Do the flyes on the same bench and immediately after the flyes do the bench press.
Ifdoing it right the first set I'd get 8 reps, then 7-8 stuggle then about 5-6.
Once I could do 8 reps for all three sets push the weight up (approx 2-5 kilos)
I found that every kilo I added in this style equated to double that on my normal benching so,
Normal benching 100K 8 reps.
In this workout use 75k
Once I progress to 80k (5k jump) I added approx 10k to my normal bench press which I did about every 5-6 weeks.
Good solid progress I found.