1, you can't practice your chest muscles every day, you should give it time to rest and grow. Note: when training, you are stimulating and destroying muscles, and when you rest, you are growing muscles! I suggest you practice your chest muscles every two days.
2. The best way to practice the lower edge is: downward oblique bench press and long-distance parallel bars arm flexion and extension.
3, the best way to practice the upper edge is: upward inclined barbell (dumbbell) bench press and upward inclined bird. When you don't have a good grasp of the upward force, using Smith machine to do the upward pressure will make you feel better and better understand the magic of the upper chest.
4, gradually increase your training weight, each group does not have to do 12, you can do 6 weights with one punch, or you can use the pyramid rule, from light to heavy and then to light.
5. You don't need to do too much training every time, and the narrow grip push is temporarily cancelled (this sometimes stimulates the triceps more). I suggest you:
6~8 groups of downward inclined bench presses
6~8 bench presses on Smith's plane.
Dumbbell flying bird 4 zu
Butterfly machine clip chest 4 zu
I've practiced the upper, middle and lower chest and the middle seam.