This makes cable flyes an excellent part of any chest workout routine ... of motion than more traditional exercises, like the bench press. This increased range of motion means that your muscles ...

Here's your workout: Plate press ups - 3 sets 20 reps Chest dips - 3 sets 12 reps Cable flyes - 2 sets 15 reps Decline chest press (barbell or dumbbells) - 3 sets 8 reps 7 bottom push-ups (do ...