Today I trained chest by doing my usual compound movements first followed by isolation movements. The key to my training is to hit my muscle groups from all angles in order to get a full muscle development. I have been having more elbow problems on my right elbow. It is an injury that has evolved, not by weight training, but walking my dogs. I have four very big dogs that yank me around, and it has caused some minor injuries over the years.
For my first exercise, I did the Hammer Strength flat bench press. I did 3 sets of 6-8 reps. Unfortunately, I am having an elbow problem, and I cannot do the flat bench with barbells because it hurts my elbow. Other variations of the bench press does not seem to bother my elbow early as bad. This is a compound movement that targets the mid to lower chest, but the whole chest in general.
For my second exercise, I did the Hammer Strength Incline Press. I did 3 sets of 10-12 reps. This exercise a compound movement that targets the upper pecs.
For my third exercise, I did low dips. I did 3 sets of 12-15 reps. This is a compound movement that targets the lower and side pecs. The key to this exercise is to go down as low as I can go and push up about a little more that half way up. This stretches the pecs really good, and by not going all the way up to full extension keep the stress on the pecs instead of the triceps.
For my fourth and final exercise, I did the seated pec dec. I did 3 sets of 10-12 reps. This exercise is an isolation movement that targets the side pecs. I do these reps slowly, and I hold the contraction at the top of the movement for a few seconds in order to stimulate the pecs as much as possible.