Chest muscles should be done in groups. If you use the same weight: dumbbells for bench press, the weight of dumbbells must be adjustable: the two ends of the V shape will be effective. Do 100-200 at a time, and practice in at least 5 groups and 4 groups, holding a dumbbell or discus in your hand. The intake peak of protein is about 1 hour after each exercise. These actions are all for chest exercise.
Do sit-ups to exercise abdominal muscles. Leg lifting starts at 10 and gradually increases until you can do it 30 times. Practice several times a day.