Oh, man, let me give you some advice. There are some intuitive pictures you can look at ~ if you don't understand, you can ask me again! ! !

Your shoulders are narrow, not without help! My brother used to be like this. It took him a year to solve the problem completely. The way is that you keep your hands on the parallel bars! It's okay. Take your time. It won't last long at first. But no matter how long it takes, stick to it at least three times a day! This will make the shoulders wider than before. . . And some muscle building exercises you mentioned. Guess what? I'll give you a fitness plan first! Then I'll give you a picture. If you don't know, you can call me anytime! Exercise box

Flat barbell bench press 3 groups-10 times (training the whole chest)

Lower inclined plate barbell bench press 3 groups-10 times (training lower chest muscles)

Parallel bars arm flexion and extension (wide grip) 2 groups-10 times (training lower chest muscles)

Upper flat dumbbell press (30-degree angle) 3 groups-10 times (training upper chest muscles)

Three groups of flat dumbbell flying birds-10 times (training chest muscles)

Three groups of instruments clamped chest-10 times (training thoracic sulcus)

hard-working

Pull-ups in 3 groups-10 times (upper back)

Barbell rowing 3 groups-10 times (lower back)

Narrow grip pull-down 3 groups-10 times (upper back)

Row in a sitting position for 3 groups-10 times (lower back)

shoulder

Sit on the barbell and press 3 groups-10 times (all shoulders)

Press the dumbbell for 3 groups-10 times (all shoulders)

Vertical barbell pull-ups (narrow grip) 3 groups-10 times (deltoid anterior middle bundle muscle)

3 groups of dumbbell side lifts-10 times (deltoid anterior middle bundle muscle)

3 groups of chest clamping in reverse sitting position-10 times (deltoid posterior bundle muscle)

Dumbbell prone bird group 3-10 (deltoid posterior bundle) triceps brachii

Narrow grip bench press 4 groups-10 times

Supine arm flexion and extension 3 groups-10 times (triceps brachii)

Press the instrument for 3 groups-10 times (triceps brachii)

Standing dumbbell lift 3 groups-10 times (triceps brachii)

biceps brachii

Barbell bending 3 groups-10 times (biceps brachii)

Three groups of dumbbell bends-10 times

Bracket bending for 3 groups-10 times (biceps brachii)

I am original! No piracy, no misappropriation! ! !

If you don't understand, please ask. If my answer is useful to you, adoption is a virtue.