2. The training of chest muscles will inevitably require the strength of three shoulders. Only when the strength of these places goes up, can you try to carry weight in bench press, flat push, chest clip, bird and other actions. Only a large weight can improve muscle circumference. To put it simply, arm training does not need the strength of the chest, but the training of the chest necessarily needs the strength of the arm, so the arm becomes thicker, so you should consider it as a basis for the enlargement of the chest.

3. You don't need to do barbell bench press at first. If you are in the primary stage of fitness, I suggest using the equipment bench press, Smith bench press or even dumbbell bench press, because these two movements do not need to distribute energy and strength to maintain balance, and the most important thing is to do what you can, which is very important for improving the circumference.

Be sure to be a supine bird. Simply put, birds will make your chest not only thick but also not wide, which will help to shape your chest.