Unlike single - joint dumbbell variations,
cable crossovers and
flies, including those performed on the peck deck machine, allow you to flex your pecs in the top contracted position on every set, thereby working the
chest hardest in the full contracted position and calling for a greater involvement of the inner pec fibers.
Don't listen to all these guys who give you twenty different exercises for the
chest — incline presses, decline presses, the flat bench press, incline, decline and flat dumbbell
flys,
cable crossovers, front raises, pullovers... from what I've found, overtraining the
chest really doesn't get anyone anywhere.
There are a ton of different flye exercises you can choose from, such as dumbbell flyes,
cable flyes and machine flyes, but as I discussed in my previous post (The Best
Chest Fly Exercise),
cable flyes are definitely the superior choice.
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Since my original comment 5 days ago, I've found that just focusing on a few major lifts that are important to me (bench press, weighted pull ups, weighted pistol squats) and even adding a few more sets but cutting out sets of complimentary lifts on those days (e.g.
cable flys on
chest days,
cable rows on back days, etc.) has seemed to help a lot.