Push-ups are the most effective. Push-ups can be divided into several ways. The effect of chest muscle exercise increases with the decrease of the distance between hands. You can test your limit first, that is, how much you can do at a time, look at half, and do four groups every day, with an interval of 1 minute. Maybe your muscle endurance is not so good at first, so do two groups less first. This kind of group training is effective for most sports, such as lifting dumbbells. But anyway, the most important thing is to stick to it. I wish you become a muscular man as soon as possible.