There are dumbbells and dumbbell benches to do 3 to 8 sets of dumbbell bench presses to exercise chest muscles. There are not enough fitness equipment for manual exercise.

Push-ups are mainly used to exercise pectoralis major and triceps brachii. The following are the methods and amounts of push-ups to exercise muscles:

Number of push-ups: each group 10 to 15, 3 to 8 groups, and rest between each group 1 minute.

Five push-ups with different difficulties: upward inclined push-ups, standard push-ups, key push-ups, lever push-ups and one-handed push-ups (the intensity is increasing in turn).

Doing push-ups is easier than standard push-ups. You can put your hand on the wall, the edge of the bed and other heights to do it, which is easier than laying it horizontally. If you can do about 15 push-ups, do standard push-ups, other types of push-ups and so on. Difficult push-ups: the key points are push-ups and lever push-ups. Focus on push-ups is to put one hand on an object as high as basketball, and the other hand does push-ups normally. The lever push-up assistance is that one hand is placed on the ground and the other hand does push-ups normally. The final style is one-handed push-ups.

If the purpose is to gain muscle, the above exercise plan does not need to exercise every day, but only once every 48 hours or more. Muscle gain requires long-term persistence, and you can't build a good body in one day.