1. You can use a chest dilator or a stretcher. They are elastic, can increase the load, can stimulate the force of the pectoral muscles, and help the pectoral muscles to form under the load.

2. Lifting dumbbells has a good effect on chest muscles, and lifting weights requires high physical fitness. For ordinary people, dumbbells are relatively light, which will add a great burden to the arm. When practicing dumbbells, you can also do weight lifting exercises to simulate the weight lifting process. Long-term adherence to this exercise can exercise the chest muscles.

3. Adjust the position in the middle of the chest. When you do this, your knees bend slightly and your feet land. Lift the dumbbell and push it away when exhaling until the arm is straight.

4. Push-ups. You can exercise your shoulders and pectoralis major. Sitting posture will squeeze the chest, which is also a targeted chest exercise method.