BodyBuilding.com recommends a combination of bench presses, incline bench presses, cable or dumbbell flyes and push-ups, with no more than two to three sets of each exercise.
Rest one minute between sets when doing the bench press (which they suggest you do at the beginning of your workouts). Between sets of flyes, decrease your rest period to 45 seconds and reduce to 30 seconds after push-ups. Keep repetitions within the 8-10 range for bench presses and incline bench presses and 10-12 for flyes. T