One of the primary muscle actions of the pec major is transverse adduction—think cable flyes or pec-deck flyes to understand this action. Stand tall with a bar across the front of your shoulders with elbows up.
One key thing to remember is that a little is a lot in weightlifting and waiting patiently to get to each level will be more rewarding.
Flat Press DB or BB - 2 warm up and 3 workout sets Incline Press DB or BB - 3 workout sets Flat or incline DB Flyes - 3 workout sets Dips - 3 workout sets Push down tri machine - 3 workout sets Seated DB or BB shoulder press - 2 warmup and 3 workout sets Seated or standing DB side lateral raises - 3 workout sets DB shrugs - 3 workout sets Are you performing dips for the chest or for the triceps, both are different?
One work out do wide grip, next work out do drags.
If you find yourself burning too many calories on cardio, just eat more to replace them.
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