1. bench press: bench press is one of the most basic and effective ways to exercise chest muscles. In the gym, you can use barbells or dumbbells for bench press. Lie on a flat bench, push the barbell or dumbbell from the chest to the ceiling, and then slowly put it down. Each group can do 8- 12 repetitions.

2. Push-ups: Push-ups are a good way to exercise chest muscles without equipment. You can do push-ups on the floor or the wall. Keep your body straight, with your hands shoulder width apart, and then slowly bend your elbows until your chest is close to the ground. Then slowly push up and return to the starting position. Each group can do 8- 12 repetitions.

3. Alternate Dumbbell Birds: This kind of exercise can effectively exercise the lateral upper part of the chest muscles. Sit on the stool, hold the dumbbell, straighten your arms to both sides, and then put the dumbbell away until your arms are shoulder height. Then slowly put down the dumbbell and return to the starting position. Each group can do 8- 12 repetitions.

4. Alternate barbell bench press: This kind of exercise can better exercise the middle and lower parts of chest muscles. Lie on a flat bench, hold the barbell, straighten your arms to both sides, and then put the barbell away until your arms are shoulder height. Then slowly put down the barbell and return to the starting position. Each group can do 8- 12 repetitions.

5. supine bird: this kind of exercise can effectively exercise the upper part of chest muscles. Lie on the bench, hold the dumbbell, spread your arms to both sides, and then put the dumbbell away until your arms are shoulder height. Then slowly put down the dumbbell and return to the starting position. Each group can do 8- 12 repetitions.