First: Push-ups

This action will not be affected by the venue and equipment, and can be done at home. Push-ups are hands on the ground, toes on the ground, the body keeps parallel, then elbows are bent, and the body keeps moving horizontally downward. Do it 20 times in a row and 3 times in a row. Push-ups can quickly exercise chest muscles, while biceps brachii, hip muscles and leg muscles can all be exercised. And this action is very simple, both men and women can do it.

Second: dumbbell push-ups

This action is to add dumbbells to the first action. The last action is to hold the ground directly with both hands, so this action requires dumbbells, one hand holds the ground and the other hand holds the dumbbells. You can choose dumbbells with appropriate weight according to your own weight, and then do push-ups, which is equivalent to one-handed push-ups, which is more intense for chest muscles.

Generally, one group needs to do ten, and three groups are enough. But both sides of the chest muscles need exercise, so after completing three groups of exercises, the left and right hands need to be exchanged and continue to exercise, so that the left and right upper chest muscles can get better exercise.

Third: the dumbbell is held horizontally in front.

This action also needs dumbbells, and the main exercise is deltoid muscle. A man with beautiful deltoid muscles can present a perfect inverted triangle shape. This action needs to use two dumbbells with the same weight, then sit on the equipment with fitness equipment in the gym, then lean your chest tightly against the equipment, then slowly raise your hands and lift the dumbbells horizontally. In this process, you can obviously feel the tightness of the chest muscles, which shows that the chest muscles have been exercised. This action is best performed in three groups, 15 in each group. Each movement needs to be gently lifted horizontally, then slowly put down for about three seconds, and then continue to lift.