Isolation-Compound Chest Workout

Isolation-Compound Exercise Chest Workout

I’m back to training each body part once a week, and training only one muscle group per workout (with the exception of arm day which is biceps and triceps). So this morning was chest only. Although my chest workout consisted of basic exercises, the order of the exercises were a bit unorthodox from your standard chest workout. Most chest workouts you see will have you doing all compound/pressing exercises first followed by 1 or 2 isolation exercises, such as flyes or cable crossovers. Instead, I performed an isolation exercise followed by a compound chest exercise and then repeated with different exercises.

Chest Workout – Isolation Followed by Compound Exercise

Hammer Strength Incline Press: 4 sets x 8-12 reps

Bench Press: 4 sets x 10, 6, 5, 20

Cable Flyes: 4 sets x 10 reps

Incline Barbell Press: 4 sets x 8, 8, 8, 20

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Some may consider the Hammer Strength Incline Press as a compound chest exercise. Where as it’s not an isolation exercise such as flyes or cables, I deem it as more of an isolation exercise more than a compound since it’s a machine. There’s no balance and you can really focus on the muscle contraction. I also performed these reps with strict form and and took my time on the negative portion of each rep.

Of course when I got to the bench press I wasn’t quite as strong after doing Hammer Strength Incline presses. But I still went as heavy as I could for the first 3 sets. I then hit a set of 20 reps with lighter weight. After that I hit another isolation exercise, cable flyes. These were done with strict form and my focus was on squeezing the muscle. I followed that up with incline barbell press, which by this time my strength was zapped. However, I was still able to go moderately heavy with good form. I hit 3 sets with some decent weight then stripped it down for a set of 20 reps.

This type of chest workout, reversing the natural order of isolation and compound exercises, gives you a different type of pump. My chest is already sore as I’m sitting here blogging my workout. This is a great way to switch things up and shock the muscle if you’re looking for something new. Try this chest workout on your next chest day.

Train with Passion,



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