One of the decisions every trainee faces is what exercises are best to perform for a given muscle group.
Since we all need to get the most bang for our buck time wise, please see the following list of the most efficient chest exercises as measured by the intensity each generates. Remember, it's intensity that is the most important factor in stimulating muscle growth:
Straight arm Barbell Pullover 12.8%
Nautilus® Machine Pullover 33.7%
Flat Bench Cable Crossover 43.9%
Dumbbell Fly 45.5%
Incline Barbell Press 53.8%
Nautilus® 10 Degree Chest 57.5%
Unilateral Cable Crossover 70.2%
Bilateral Cable Crossover 91.5%
Decline Barbell Bench Press 96.9%
Flat Barbell Bench Press 100%
Credit Pete Sisco, author of Static Contraction training and co-author of Power Factor Training for these findings. His books are well worth the investment and provide a sound understanding of the fundamentals of exercise science. Armed with this knowledge, you can construct very efficient Famine, Feast and even Maintenance Phase workouts as described in The Blueprint.