The main part of this project is the pectoral muscles, and you can also exercise the triceps brachii and deltoid muscles. It can be seen from the name that this project needs parallel bars, but beginners are not strong enough, so they can use other tools instead, such as beds and other living furniture, and they can exercise at home. Hold the bar with both hands, then support your arms on the parallel bars with your upper body perpendicular to the parallel bars. Bend your knees and cross your calves, then gradually lower your body to the lowest position, pause for a while and return to your original position.

The second method: bench press dumbbells.

This program mainly exercises chest muscles. First of all, you should understand the movement, lie on your back on a flat bench, land your feet, bend the dumbbell with your elbow, and the axis of the dumbbell is located in the middle of the pectoral muscle, and then press it to your chest. The action summary is to push up first, then slowly bend the arm, the dumbbell falls vertically, and when it reaches the lowest point, it will continue to push up, repeating the action all the time, and training within the range that you can bear.

The third method: pull-ups

This is a hanging exercise of the body. The main exercise is the upper limb muscle strength, as well as the waist and abdomen strength. Pull-ups, the required venues and equipment are not complicated, as long as they can meet the vertical suspension of the body. People hold the horizontal bar with their arms, then their feet are off the ground, and their arms naturally droop and straighten. Pay attention to breathing during exercise, inhale when pulling up, and exhale when falling down. Pay attention to balance your body as much as possible and don't let your body sway.