Barbell bench press, 8 groups, do 5 groups. Then dumbbell birds, also 8 /5 groups. Do it gently. The last group can't do it by themselves and needs help. Then there are three groups of sitting chest pushers, one group 10, which is slightly heavier. You can continue to practice bears after 48 hours. If you persist in this way for a month, it will definitely have an effect. It is best to eat some high-protein food within one hour after practice.