1 First of all, fully warm up, especially the joints of arms and shoulders should be active, and the lower body should be warmed up to avoid bones making noises or joint discomfort during exercise. Set the stopwatch to ring once every 30 seconds, 15s, then ring once every 30 seconds, and 15s.

2, because it is the primary stage, it is very important to exercise your arm strength, because you have to do a lot of push-ups in the future. The first action, standard push-ups, keep your body in a plane, don't look up, relax your neck, and be in a plane with your body.

3, oblique push-ups, raise the upper body, about 40 is the best, exercise the chest muscles. You can do it by the bed or with the help of a small stool.

4. Incline push-ups downward, raise the lower body, about 35 is the best, and exercise the upper chest muscles. You can also use beds and stools, and even put your feet against the wall.

5, wide push-ups, hands apart about 1.3m, hands on the lower side (that is, close to the abdominal point). I feel that the whole chest muscles and shoulders can be stimulated.

Extended data:

Benefits of exercising chest muscles:

1, shaping the perfect figure

I believe everyone knows this benefit. Training beautiful square chest muscles can make the body more perfect, shape beautiful body lines and dress more stylish.

2. Enhance male charm

Strong chest muscles can enhance men's own charm and become more sexy and charming, while rigid line curves will make men look stronger and give women more sense of security.

3. Prevent chest enlargement

It is important to know that improper underwear and incorrect sitting posture of girls will lead to abduction, and some chest-clamping actions when exercising chest muscles can tighten the chest, which is very helpful to prevent abduction.