1. Pure no equipment: push-ups, the distance between hands is greater than or equal to shoulder width; 2. Parallel bars, arms flexion and extension, try to keep your body vertical during the movement, hold your head up and hold your chest high; 3. Dumbbells lie on your back, lie flat on the bench, and put your feet flat on the ground. Choose dumbbells with appropriate weight, lift dumbbells vertically with your arms, focus on the chest seam when placing dumbbells, and control the dumbbells to be put down slowly by the tension of the pectoral muscles, and at the same time fully inhale and hold out your chest, with the range fully in place. When lifting, you should rely on the contraction of the pectoral muscle to drive your arm up until the dumbbell touches it.