I only have time for one fly exercise in my upper day. Is mid the best cable positioning?

http://www.jasestuart.com/middle-cable-pec-fly

Are you still doing a press before this?

Try this one, you feel it like a mofo. I just call it a pec crossover. I avoid flyes after bench because I just end up feeling it in my shoulder.

Thanks man, I've even seen this one before! Yeah I'm doing a dumbell press before.

This is the way I've always done them.

If you only have time for one fly, yes a mid is best imo

Just go until failure breh.

There's no best in this case, the question is rather subjective: Which part of your chest do you feel you want to hit and emphasize on the most?

Lower? Middle? Upper? All at once?

The squeeze and pump you feel on that exercise is intense. Like the hardest contraction of any lift ever. While simultaneously giving your elbows and shoulders a rest.

I'm not thrilled with the other video posted by cali. There's not enough range of motion to get enough stretch in the negative motion.

I find the added benefit of using cables for chest is maintaining the wobbles in the negative motion. Where with dumbells you can 'manage a drop' when lowering the weights, with cables you have to slightly resist the cables lowering to avoid them getting all wobbly. You're going to get the best results the more stretch you have.

Instead of doing standing crossovers, grab an incline bench and try to doing incline cable flies. When you're bored with those, you can set the bench at a 90 degree angle and do seated cables crossovers.

Either do it seated with a back rest or just use the pecdeck machine