Below is a general categorization of the listed chest exercises by their primary emphasis—upper chest (clavicular head), mid-chest (sternal head), lower chest, or overall chest. Each exercise is given a subjective efficiency rating from 1 to 5, based on common consensus, biomechanical effectiveness, and feedback from strength training communities. This is a guide, and individual results may vary depending on personal biomechanics, training experience, and equipment availability.

Upper Chest Emphasis

1. Incline Bench Press
   • Main Target: Upper Chest
   • Efficiency Rating: 5/5 (A staple for developing the clavicular head, proven mass and strength builder)
2. Incline Dumbbell Press
   • Main Target: Upper Chest
   • Efficiency Rating: 5/5 (Great for balanced strength and range of motion, excellent stretch at bottom)
3. Incline Smith Machine Press
   • Main Target: Upper Chest
   • Efficiency Rating: 4/5 (Added stability for consistent tension; excellent for focusing on upper pecs)
4. Guillotine Press (Bar to Neck)
   • Main Target: Upper Chest (High-risk, careful with form)
   • Efficiency Rating: 3/5 (Unique angle but riskier; can be effective with controlled form)
5. Dumbbell Guillotine Press
   • Main Target: Upper Chest
   • Efficiency Rating: 3/5 (Similar benefits and caution as barbell version, slightly more freedom of motion)

Mid-Chest Emphasis (Overall Chest)

1. Bench Press (Flat Barbell)

• Main Target: Mid-Chest (Overall)
• Efficiency Rating: 5/5 (Foundational compound lift, best for overall chest mass and strength)

1. Flat Dumbbell Press
   • Main Target: Mid-Chest (Overall)
   • Efficiency Rating: 5/5 (Unilateral stability, great ROM, excellent mass builder)
2. Machine Chest Press
   • Main Target: Mid-Chest (Overall)
   • Efficiency Rating: 4/5 (Stable and easy to adjust; good for beginners or burnout sets)
3. 1-Arm Dumbbell Press (Flat)
   • Main Target: Mid-Chest (Overall) & Core Stabilization
   • Efficiency Rating: 4/5 (Unilateral focus improves stability, can highlight imbalances)
4. Smith Machine Flat Bench Press
   • Main Target: Mid-Chest (Overall)
   • Efficiency Rating: 4/5 (Guided path reduces stability demands, good for focus on pecs)
5. Floor Press
   • Main Target: Mid-Chest & Triceps
   • Efficiency Rating: 4/5 (Limited ROM emphasizes lockout; good for top-end strength)
6. Hex Press (Dumbbells pressed together)
   • Main Target: Inner Chest (Mid-Chest Emphasis)
   • Efficiency Rating: 3/5 (Great for inner chest activation, but limited overload potential)
7. Plate Press (Squeezing a plate between hands)
   • Main Target: Inner Chest
   • Efficiency Rating: 3/5 (Good as a finisher or for mind-muscle connection; limited progression)
8. Cable Press Around
   • Main Target: Overall Chest (Emphasis on full contraction)
   • Efficiency Rating: 4/5 (Unique angle, great finishing movement for pec isolation)

Lower Chest Emphasis