1 The surface of the board should be flat, wider than the shoulder blades and narrower than the shoulders, so as to ensure that the range of motion of the arm lying on it will not be restricted. Chest muscle lines are obvious, indicating high separation and low fat. In the case of less fat, doing more exercises such as flying birds and chest clamping can make the outline of chest muscles clearer.

2 chest exercises on the flat, including dumbbell bench press and flying birds, can only change the angle of inclination. In fact, the more basic the chest exercises are, the more effective they are, without too many tricks.

3 if you do push-ups, it is mainly to stimulate the upper, middle and lower parts of the pectoral muscles. You can do low push-ups and horizontal push-ups. Push-ups with narrow hand distance can better stimulate the inner side of chest muscles and can be practiced as a chest-clamping action in the later stage of each chest muscle exercise. If possible, it's best to do parallel bars arm flexion and extension, which is the best action to exercise chest muscles. Arnold always takes this action as the ending of chest training.

The waist can be practiced by leaning forward. After a certain foundation, you can carry out weight-bearing exercises with heavy objects on the back of your head or chest.

If you are strong, as long as you practice symmetry, you will never be ugly. If you want to look good, the muscles of your shoulders must be thick and the muscles of your chest and back should be balanced. You can't have too big chest muscles but weak back muscles, which is not good-looking. Leg muscles don't have to be too thick, but it's best to have clear lines, which makes people look strong but clear lines and won't be bloated.