I am a fitness expert, hehe. Bench press is the best way to long chest muscles. Not only push the chest horizontally, but also obliquely. You can do it in four groups. The first group reached the warm-up effect and did 15. The second and third groups are all endurance training, and the heavier ones are selected, with 6 to 8 in each group. The last group is more irritating and super heavy, just four or six. After finishing, you can choose dumbbell bird or dumbbell clip chest, and then make butterfly clip chest. It's all done. How many sets of push-ups are you doing? After that, it is best to stretch several groups of parallel bars, that is, to practice chest. The most important purpose of every day is fatigue. This way, the chest grows quickly. The best diet is more important than practice. It is best to drink protein powder brewed with milk in the second half hour. It is best to add 4 to 5 taels of beef to each meal, and eat more high-protein foods to help muscle fibers recover! Wish you success!