1: push-ups

Chest on the ground, palms flat on the ground, arms slightly wider than shoulders, feet parallel, toes on the ground. Look ahead, not at the ground. Spread your elbows to your sides and slowly straighten your arms. After straightening completely, pause for a while. Bend your arms slowly and lower your body. Until the chest just touches the ground and pauses for a while.

Each exercise is divided into five groups, with an interval of 1-3 minutes for each group, 20 times for each of the first four groups, and unlimited times for the last group.

2. Precautions: Pay attention to relaxing upper body muscles, especially hand joints, before doing push-ups. Keep your body in a straight line and don't tilt your ass or collapse. After a period of time, you can put your feet on the steps or raise them to improve the difficulty. Girls can shape the chest curve through practice and remove the fat at the back of the upper arm, but they are generally weak, so they can practice with their knees on the ground to reduce the difficulty of movement.

3. Dumbbell bird breast enlargement

The exerciser lies on his back on the bench, looks at the ceiling with his eyes, holds the dumbbell with both hands, palms facing each other, and pushes it upward until his arms are straight and supported above his chest. Then two hand-held dumbbells fall to both sides in parallel, and the elbows are slightly bent. When descending, they feel that the muscles on both sides of the chest are fully stretched, and make the upper arm descend below the shoulder level, while inhaling deeply. Exhale when the original road is lifted back to its original position.

It is suggested that each exercise be divided into 5 groups, each group 15 times. Each group should rest for 60 seconds at intervals. If you want to gain muscle quickly, it is recommended that each group take an interval of 30 seconds.

Note: For the first time bodybuilders, it is recommended to use a lighter dumbbell, about 4 kg, which can double the weight after training for one month.

4. Barbell tilt bench press

Lie on your back on a bench with an upward inclination of 35-45 degrees. The distance between your hands is slightly wider than your shoulders, and your arms are straight to support the barbell above your shoulders. Inhale when you put it down above the chest (near the clavicle). When the bar touches the chest, push it up and exhale at the same time.

Each time, they were divided into 5 groups, each group was 8- 15 times, and each group rested for 60 seconds.

Note: Barbell is a heavy equipment exercise. It is suggested that bodybuilders do push-ups and dumbbells for one month before practicing chest with barbells. Don't arch your back and hips or hold your breath during the process, which will make your muscles lose control. It is dangerous to lean forward or backward when lifting barbells. Somebody better help protect it. The barbell lifted by beginners is generally 2.5-5 kg, which can be doubled after one month.