To be strong, you must have developed pectoralis major and back muscles, and deltoid muscle is also very important, but if you are a beginner, don't consider it for the time being. The development level of chest and back must be close, otherwise the strength of chest muscles will make you hunched. Talk about the specific practice method: the chest and back are all large muscle groups, and you have to recover for 72 hours after training. You can practice your chest on the first day, rest for 2 days on the second day, then practice your chest and back for 4 days, and so on, but this plan will take up to half a year. After all, you are a beginner now.

Specific action group of chest muscles: four groups of bench press, using pyramid training method, each group's weight increases gradually, and the weight is within 8- 15RM, and the rest between groups is 40 s, then the birds follow the downward inclined push-ups to do Super Group 4, the birds do 8- 12RM, and the push-ups 12, and the time between groups is 50 seconds. Finally, the boxing center is placed at a narrow distance from the middle seam of the chest muscle to the dumbbell, and the bench press+flying bird+flying push-ups are made into three groups, with bench press 8- 12 and flying bird 8- 15, and the flying push-ups between groups are exhausted for 70s.