I only do chest 1 of those 3 days and my routine right now is flat bench 3 sets with 8-6-4 reps. Then incline dumbbells press 3 sets 5 reps each. Then 2 sets of 8 reps decline barbell bench. Then three set of cable crossers as many as I can with heavy weight usually about 7-5 reps. My diet is about 3500-4000 calories a day with about 150-200 grams of protein
Swap the workout around a bit, you can't do the same thing for a month at a time (as a matter of fact I wouldn't even do the exact same workout twice in a row for any muscle myself).
Are you training for size? If so don't worry so much about the weight - as a matter of fact I haven't done flat barbell bench press in about 4 years. What you will notice is that 99% of people who experience a pec tear do so with flat barbell bench. Swap it to dumbells for a while on flat press.
Lately I've been doing my flat presses last for chest - this results in using less weight for the motion of course, but you need to decide if you want to be a power-lifter or a bodybuilder. Even if the weight I use goes down by 25% by doing pressing last, I'm actually stimulating my pecs more because they are so tired. I'd rather look more impressive 24 hours a day than have more weight on the bar to show off for 5 minutes.
If you're an athlete and you're training for power, then I would argue there are still much better exercises to choose from than the flat press. Explosive pushups with an overturned bosu are great, lunge and presses are excellent tools for performance as well and can be done on those free-motion cable systems.
If you're more into bodybuilding, the aspect of your chest that needs more attention is the top. Not only does working upper chest enhance your V-taper, but if you look at photos of bodybuilders with amazing pecs you will notice that the connections to the scapula are well detailed and that the pecs pillow out to form a deep cavern. My long winded point is that in my opinion most people don't do enough incline work for chest. Also, too many people lock out the elbows when pressing - by keeping a slight bend at the elbows at the top of the motion and pausing you'll feel that the pecs are never allowed to rest.
For building an impressive set of pecs I'd definitely recommend warming up with some light weight first, but then starting with incline DB presses first for 3-4 sets starting at 12 reps for set one, targeting 8-10 reps on set two and three, then raising the weight and targeting 4-5 reps on set 4.
The next thing isn't a secret by any means, but it seems to have been forgotten lately - the smith press to the neck. With no weight on the bar, set up the smith press with a flat bench so that the bar comes down and would touch under your adam's apple instead of your chest - then set the safeties so that the bar can never actually touch you, and worst case scenario you can let the bar rest on the safeties and you can wiggle out of the bottom (you will need to if you do this right). If you have any shoulder issues start really light, regaurdless you will need to cut your weight from normal flat bench by about 25%. As you lower your weight, keep your elbows up high in line with the shoulders and you should again not lock the elbows, but definitely pause at the top. You should also pick your feet up off the ground and have your knees pulled back toward your chest. Follow the same rep scheme as above with 4 sets, however on sets 2,3, and 4 after your last rep you want to let the bar down very low to almost hit the safeties and just make a small mini-rep almost like a pulsing motion. Pump that bar up and down 8-10 times and then let it hit the safeties and squeeze out. This one you will feel in the top center of your chest like nothing you're ever felt before. I picked this up from Larry Scott (not personally) who got them from Vince Gironda.
Exercise 3 I usually will go with flies, mainly on a cable machine. Make sure your elbows are straightened at the top of the motion and slightly bent at the rear - I will usually ramp up the reps to 15 , 12, 10, 8 for 4 sets with only small rest (30-40 seconds) in between. Sometimes I'll throw these last and do 7 sets beginning at 15 reps and keeping the same weight throughout with still only 30-40 seconds of rest (this is FST-7 you have probably heard of it). Many times when doing the cable flies I will put the seat as low as possible, far lower than usual. This results in you doing your flies with your hands elevated to about head height which will utilize more upper chest - I wouldn't recommend this seat height for the FST's as it can be a little harder on the shoulders as the chest fatigues.
Exercise 4 I will usually target a Flat Hammer Strength Horizontal Bench Press machine - they are labeled as flat but usually are actually about a 20 degree incline. Hit 4 sets of 8-10 reps on this, not locking the elbows and controlling the motion.
I never do the exact same thing week to week, I also like to use cable crossovers, dips, alternating arms during pressing so that one stabilizes at the top at all times, incline DB flies, drop sets, super-sets so it is hard to write a recommendation out. I hope that helps you.
