First of all, if the brothers have the conditions to go to the gym, let the fitness coach make a fitness plan suitable for you according to your specific situation. Of course, this is the best way. If you have no time to go to the gym, let me give you some advice. Pectoralis major: If you have a pair of dumbbells. The first action, the dumbbell is pushed up, and the front of the bench is raised to an angle of about 45 degrees. Do dumbbell bench press, do 3-4 groups, and do 8- 12 for each group. Try to be exhausted at the end of each group. The second action, flat dumbbell bench press, is to put the bench flat and do 3-4 groups, each group is 8- 12, which is also the last exhaustion of each group. The third movement, the parallel bars are flexed and stretched, and the parallel bars are slightly wider than the shoulders as far as possible. Do 3-4 groups, each group 12- 15. If the man doesn't have dumbbells, then choose push-ups. Push-ups are also done from three different angles. The first action is to tilt up and push-ups. Although it is called leaning up, contrary to this name, you need to put your feet high and your hands on the flat ground. Because push-ups only use their own weight, each group can do a little more, doing 3-4 groups, each group 12- 18. The second is flat push-ups, doing 3-4 groups, each group 12- 18. The third movement, parallel bars arm flexion and extension, the same as above. Latissimus dorsi: The first movement is pull-ups and do 3-4 groups, each group is 8- 12. Dude, you may not do many pull-ups for the first time, but you must stick to it and count as many as you can. The second action is that dumbbells bend over and row with one arm for 3-4 groups, each group is 8- 12, and finally exhausted! ! I'm giving my brother some points for attention: the cause of exhaustion can be slight damage to muscle tissue and excessive recovery during rest. There is also the parallel bars arm flexion and extension is a classic movement, which must be done. There is also that muscle recovery takes time. Chest muscles and back width are large muscle groups, which need 48-72 hours of recovery time. Don't practice every day, haste makes waste. The last point is diet. Fitness is not only how to practice, but also how to eat. Dude should eat more high-protein and low-fat food. Hehe, I feel my opponent is playing. If I don't know any details, please contact me directly. I wish you all reach the ideal height as soon as possible! !