A. barbell or dumbbell bench press. Method: Lie on the weight-lifting bed and push the barbell and dumbbell slightly wider than the shoulder, but not too fast.

B. dumbbell bird Methods: Lie on the weightlifting bed, stretch the dumbbells to the sides of your body, and then close them. The same speed should not be too fast.

Note: Don't weigh too much when you start practicing.

With this method, the chest muscles will be improved obviously within two months.

In addition, the diet should be supplemented with protein and carbohydrates.