Chest muscles are divided into upper chest, middle chest, lower chest, outer margin and middle seam. Personally, I think you must often do push-ups, and the chest muscle circumference is very good ~ but the upper chest is very flat, the lower chest is not good, and the outer edge is not good. . . Anyway, it's not the pectoralis quadratus (to be honest). Let's talk about the practice of chest muscles in detail ~

Although you are a beginner in fitness, in order to practice your chest muscles well, birds must know this movement. Specific actions can be viewed online.

Birds practice outer edge and middle seam to increase pectoral muscle area. You need two dumbbells whose weight can be changed.

Push-ups for a long time can train chest muscle circumference. Wide hands, practice three more heads, narrow hands, and sew more.

The parallel bars arm flexes and stretches to practice the lower part of the pectoral muscle. Many chest muscle practitioners practice chest muscles greatly, but there is still fat on the nipple, which is ugly. Do more parallel bars arm flexion and extension.

The above can be done at home or on the playground, but if you want to increase the circumference quickly, you need dumbbells and barbells to bench press, up and down.

Specially for you, the parallel bars bend and stretch, the foot pads are raised to do push-ups, and the dumbbells are more birds ~

Pay most attention to nutrition and rest. Fitness depends on practicing three points, eating three points and sleeping four points. Adequate nutrition and sleep can get twice the result with half the effort. Wish you success!