The easiest way to practice chest muscles is push-ups. Of course, when you come down, you can put it as low as possible without touching the ground, and then you can lift it. Twice a day, once after getting up in the morning, once before going to bed at night, two groups at a time, usually 30 at first, and then you can gradually increase with your own limit, and then you can high-five push-ups, that is, the practice of high-five when you get up with your hands off the ground. This kind of arm training is more explosive. I used to use this method when I was on the school team and there was no equipment at home.

I hope it helps you.