The weight of the bird is lighter than that of the bench press (even if you wear two pieces of 2kg with a stick, you can practice with relish, and the weight of the bench press will become a joke if it is not solid) and the large muscles are targeted (the bench press needs to pry other places except the pectoral muscles, and the effect is not so concentrated).
On the premise of ignoring other parts, practice for 3 days, first press rm5×2 (whether it is necessary to raise the upper limit of strength). Bird rm 10~ 12×3, chest rm 12~ 15×5. Pay attention to your diet before and after you have money. You can swallow egg whites if you have no money.
If you are thin, there should be visible growth in 3~5 months (the thinner you are, the more obvious the same growth will look, and the visual effect will be full without fat coverage), but if you are fat, you should lose fat first and then come back (otherwise there will be no lump). ...