I agree with Braaq, ElFreako and Line.
You train a pressing movement, then you do an accessory or two. The accessory is to help your progress and strength on the pressing movement. So you may want a higher rep movement, like pushups, or you may want a closed kinetic chain movement, like pushups or dips, or you may want to work on your triceps, say close grip or lockouts or dips, or you may want to work sticking points, pin presses, lockouts, board presses.
1-Barbell flat bench press (progressive overload, heavy weights)
2-Barbell incline bench press (progressive overload, heavy weights)
3-Dumbell flat bench press (progressive overload, heavy weights)
4-Dumbell (incline and/or flat) flyes (moderate intensity)
5-Cable crosses (moderate intensity, min. rest)
Exercices 1-4: 6-8 reps per set
Exercice 5: 12-15 reps
My question here is next one: why would you add so many, IMO, accesory movements to the hardcore ones?
If you are doing a body part split you need to overdo every session. Several exercises is a way that you can do this without overtraining (for want of a better word) any single movement pattern.
Cable cross overs are mostly junk. They are better than dumbell flye and pec decs, but that isn't saying much. They are basically a finisher or warmup. Lot of strain on the sternal attachments and on the shoulder and elbow joint. So not a great exercise, but not terrible to use occassionally.
Decline presses are not great for the shoulders, and are just rubbish for your chest. Dips are far better, although even these are for healthy shoulders only.
Incline presses are fine, just they aren't really different from flat presses. If I was doing more than one press in a session I'd make sure they differed. So Flat Barbell bench, incline dumbbell press. But ask why you would do several of essentially the same exercise in one session. As by way of example, I did my flat bench yesterday following Wendler's 5/3/1 (who isn't at the moment :D) then as an accessory I did incline DB presses for sets of 10 reps, a much higher rep range with the goal to hit 50 reps. This has a purpose as it is training a different rep range and compliments the heavier pressing on the flat (plus it means the DB's are going to be light enough for what I have laying around).
Wouldn't in make more sense to train harder on a couple of movements, say the flat bench then the db bench (incline or flat), then do a finisher?
And why is it that everyone loves flyes? Pushups are so much better and my joints love me more after pushups than they ever did after flyes.
agree with what has been said mostly here. flat bench, an incline bb or db press and pushups is the way to go(thats what i do anyway). flyes are a waste of time and shoulder health.
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
I never did "only" 3 movements in a workout of a "big" bodypart (chest, back, legs). I can't explain why, but I always do at least 4 different exercices.
PS: flyes reminds me that I have muscle fibers near the sternum :D
Common man, you are telling me that you cannot target the clavicular head of the chest with incline when every single bodybuilding magazine says otherwise ? And when every single bodybuilder says otherwise too !!!
You are clearly overthinking this too much, and reading too much broscience. Papers and journals cannot fights against CLEAR EVIDENCE in the form of the physique of bodybuilders.