flex- for your chest, more weight less reps, but more sets if that makes sense. What has helped me alot is the slow neg. rep. Give yourself a 5 count maybe even 7 when your letting the weight down. It sucks at first, but you will learn to love it when you see the results. flat, decline, and incline are a must. You could try to rotate btw db and bb to hammer strength. I always love the free weights though.