以下是不同难度的胸部锻炼动作，可以根据个人身体状况进行组数以及每组次数的调整。

初级入门者：

动作1：BARBELL BENCH PRESS

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vU0IhoQib6H0DnaqvvZBSwmwOqIAOTpDHQsCnwprMianWtGGaKEdctMTg/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vmvn8jRiczDStkc2ejfm4xqpkRln0AW4x4hOBqbq0GtaSiaibNvzKKZGdA/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

动作2:DUMBBELL BENCH PRESS

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vTdIplZLQh0eABO0wdKiaIgHJj5Y0ZlMURz4fUBfFpwKymjsjria9uOGg/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3v1B6T2A8kRU3BIdhtR6SeyV5OvOZP266c9Quk8Kt6SMJibQicwAA9DX2A/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

动作3：DUMBBELL FLYS

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vCSuVibVj0hP349hDntI0ia591mQTL8UOS0LiaicsqHDsKPVUoucqDB1LWA/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vawrVUelQMIhxkictQq2ySq30fnbv8H3057XbCjwpo5Imt9FZPyWhVfQ/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

动作4：STRAIGHT ARM DUMBBELL PULLOVER

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vhS776mtw8abHOeicLm5xPmGcaH1zmRuPtibcDEBob3Zu1a9yoW6Ax4hQ/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vcMsk8ul9f3ZTL8eibBGXLKDYYA5eLbiaqFvkHutLkSEibKgCGomO9fheA/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

中级者：

动作1：CLOSE GRIP BARBELL BENCH PRESS

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vAazrjbaZUOwSYnib1wBibkPicX1cAARWw6XOhyGISp4g2Ttq4z3e0sj8A/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3v8OLTpQdWTBVyV6Wl89URE2Z0JtElhLFicAb8FCSs43h61tn87kCHFCA/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

动作2：WIDE GRIP BENCH PRESS

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vicPpeRZQObvo3QKnMMTcZJcRg6JIc3nARHECEg0PSakPFPPvBMb3jiag/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vrM1eVk8gF1feqXDwFd9iak84G6QxEicH0cX5tv00hnOQRz73lDpNB3Tg/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

动作3：BENT ARM PULLOVER

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vvYwAFuSmyiazmduDs0nAOJYBDxXCERQVWMt8cSVicZth2ldcrqUErI1Q/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

动作4：CHEST DIPS

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vaD0vEeNYHUpabacY56pgty2uOqGtEicPFoicQ9scBVlUibteicaiaGbzicgw/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vibn32gwP7CYXW5vl8rtTiamK4fia1HmR0W7KBAGibtmFyb1KHYvHoIicqvw/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

动作5：CABLE CROSSOVER

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vTZlUsvwPjZ2zW6yTuZBuia06ZmkgJk6VALFicMdibXjXp3WdNL5aVMQuQ/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vmLcAK9yv13UIgNKwcy31xjk9FFYefiakiaEqRUTlRtzDxAMfyMMcXpFg/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

稍难动作：

动作1：HAMMER GRIP INCLINE BENCH PRESS

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3v6YlGXuH2kAicpGcHtZqgNbob5z5usPiaAtojyP4drMNgsXYmzxTTJmpA/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vLlhZOXvwW1hwZY8CvN8thrTccDgib8GsNsehnttagk8Sg0luiaibQoamA/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

动作2：WIDE GRIP DECLINE BARBELL PULLOVER

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vK3KX6Xv6KjWgPFBUmugqjsuJm7Z5rlgzatX3e1fuOJnnC00l3jflicA/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vkVsYqrdIibfZmmr6I7mCkl5BTCOcZInxcLiaeHdXDO0dWyVGj7pJprXA/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

动作3：BARBELL FRONT RAISE PULLOVER

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vyH2MAEpo1e5Xx8tvtN3ibjbfHxRK7SZVv3ndK9IAzkRPPrXJTiafY70w/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vNSvXpCU13261SD31KtiawTuSCMC0TKZtSw5AZZTFAMNAJs9y6JsNYLA/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

动作4：INCLINE CABLE FLYS

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3vfLY0WiaHiahWaOwYLjTicZBLtkoBh4SVvayibOjGCGicM3DOlde52Zn6v7w/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18Ou2yLxCWNqz49ATfic3v3v2IUpSiba6N4rmsia82kKcltzvMf2WakxvJYg8M1nJ3AA7ayZI5BsYH4Q/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1

（图源网络）