Here's my two cents. Flyes, cable cross-overs, pushups, ect are only good for either getting a decent pump and/or muscle fatigue. Heavy compound movements are meant for one thing: Size. Every time I workout, I always see one or two on that cable-crossover machine. Sometimes I asked them why the do the crossovers and they say, "To finish off my chest", or my favorite, "I want to shape my chest". The punchline is that if you want a different chest shape, go find a different set of parents because it's genetic. The point is, don't waste your time.
Chest-
1. Incline Dumbbell press (I recommend first in your routine because it's I feel the very best for a pronounced chest. People who focus entirely on flat bench have a "tear drop" chest-That means flat. I also think dumbbells for inclines are better because you can get a good stretch at the bottom of the movement, thereby recruiting more muscle fibers into the lift.
2. Flat Barbell press- I recommend a wide grip. Use more of a negative on this one to have more time under tension.
3. Dips- Reps should be higher for this exercise. Try 3 sets of 10-12 with your bodyweight and go from there.
Now, 5x5 is a good program and alot of people had great success. My suggestion is to do the first exercise using the 5x5 heavy with 2-3 minutes rest between sets. The second exercise up the reps to 6-8. Dips 10-12.
This way you work all the muscle fiber types instead of just II.
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