Chest: Push-ups of various angles and widths.

Back: Pull-ups.

Arm: If you have dumbbells (bend, bend, stretch your neck), if you don't have dumbbells, change hands.

Shoulder: Do more push-ups.

The more advanced your thoughts are, the more you will win at the starting line. No matter how hard you push, as long as you push, it will have an effect. I said rolling iron. Hand-to-hand combat, adopt or not.