We suggest coupling it with some kind of cardio beforehand as well as targeting the upper back and biceps the muscles that oppose the ones used in this workout to create a well rounded routine. Believe it or not, slowing down a movement considerably and paying attention to correct form, will deliver great conditioning results. See: Dumbbell bench presses and chest flys.
If your form is good and you feel it does the chest some good, leave it in as a staple.
You are a self proclaimed "Night Hawk", but if you create an environment for restful sleep in your bedroom you will find it easier to get to sleep and be less "Night Hawkish".
First, training the body parts you want is a nono..
I want to add a few more lbs before I start cutting.
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