A man's perfect chest shape is to bulge, which is wide outside and strong inside, which is related to the exercise of upper chest, middle chest and lower chest. It is not enough to practice push-ups, but please pay attention if you can only practice push-ups! Hands larger than the shoulders can be trained to the upper and outer sides, and hands smaller than the shoulders can be trained to the middle chest. If you want to practice to the lower chest, you must put your feet high. As for the outer width, you need to find two poles to do the sinking and standing movements. Remember! Every movement should be done with all your strength, and it is effective to do it in four groups. Take a day off and practice again to supplement protein for two months! To make sure your chest muscles are brand new, I suggest you practice push-ups with your palms inward. You can also exercise the serratus anterior muscle by doing push-ups. Then go to the sporting goods store to buy two dumbbells and find a long bench. Every Monday, Wednesday and Friday, you do four groups of dumbbell chest exercises and chest push exercises, adding up to eight groups, each group does 8 to 15, and the rest between groups is 65438. Only in this way can it be effective. As for why you should take a day off to practice, it is to let your muscles have time to rest and grow, and make yourself a macho man who makes girls scream. In addition, I tell you, if you want to make the whole body lines beautiful, you can also exercise with other parts. My QQ2008385 15, I hope I can help you. . . .