If you want to come up with a perfect chest shape, you have to practice bench press, but it is very effective as long as you strengthen your chest muscles. When I first started practicing two years ago, I practiced two groups in the morning, afternoon and evening. Each group is separated by one and a half hours (I mean two groups in the same time period, for example, both groups are in the morning or afternoon), and each group has at least 20 (depending on the ability), and then the single frequency is continuously increased. Now I do 40 at a time, rest 1 minute, do 30 more, rest 1 minute, and do 30 more. In this way, 100 is a group, three groups a day, and it doesn't take too much time, which is very effective. At the same time, with aerobic exercise such as jogging, reducing chest fat is more conducive to shaping chest shape. You can also buy a dumbbell when you have time. Beginners don't have to buy a pair of 20 kilograms that is too heavy (pay attention to safety). If you don't understand, you can add me qq: 13258798 14+04.