Fitness should not be rushed, it needs long-term persistence to be effective. Usually three times a week is enough,

Scientific fitness, coupled with reasonable nutrition, will generally have a more obvious effect in about 3 months.

Keep practicing for more than 1 year, and the muscles will be obvious. This is my personal experience. If you want to get good results and quick results, you'd better go to the gym, with professional equipment and the guidance of coaches. If you want to be quick and effective, you must go to the gym to practice.

1, the key exercise parts of barbell bench press: pectoralis major, deltoid and triceps brachii. The vast majority of champion bodybuilders regard back support and pushing as the best movements to exercise the upper body.

B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the barbell with your palms up, the distance between your hands is slightly wider than your shoulders, and your arms are straight to support the barbell above your chest.

C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the barbell falls vertically until the barbell touches the chest (about above the nipple line). Then push it to the open position and sit down.