1. Perform three sets of flat flyes with high repetitions (15 to 20 reps) to warm the chest up.
2. Do three sets of incline flyes, performed to failure.
3. Two heavy incline barbell presses (8 to 10 reps).
4. One drop set incline barbell press.
5. Two heavy sets of flat barbell bench press (8 to 10 reps).
6. One drop set flat barbell bench press.

Alternative heavy compound pressing. The Pyramid system.

1. Four sets of flat bench press (rep range 15, 12, 10 and 8)
2. Four sets of incline dumbbell presses (rep range 12, 10, 8, 6)
3. Four sets of decline barbell presses (rep range 12, 10, 8, 6)

On both the isolation and alternative heavy pressing methods you should give allowance for poundage drops. An inevitable loss in benching power is normal as you would find it virtually impossible to maintain maximum poundage throughout the workout. Fatigue on the isolation method will have more to do with direct muscular failure while the latter will be the direct result of tricep and forearm fatigue. Do not expect comfort in your deltoids on either method.

Priority Chest Training

The practice of devoting at least 70% of emphasis of a section of given muscle group is implicit in priority chest training. A total of 8 sets out of a possible 12 of a given exercise in this instance of incline pressing might be adopted if the desire is to bring the upper chest up to par with the lower and middle chest. In other cases, it might be the other way around. The same compound movements should be sustained.