Barbell-thickness of chest muscle To increase muscle mass, barbell exercise is the most important and basic exercise. Because the action range of barbell practice is relatively small, it is necessary to stimulate the whole chest muscle from different angles (up and down) with different grip distances. A relatively simple and safe exercise method is flat barbell bench press, which can effectively exercise the whole chest and increase the thickness. First lie flat on the bench, with your feet touching the ground naturally, and then adjust the front and back position of your body so that your eyes are directly below the barbell on the bench. The grip distance is slightly wider than the shoulder. Remove the barbell from the bench press and slowly lower the barbell until the upper arm is parallel to the ground. Repeat this exercise for three or four groups, each group is about 12- 15 times, depending on the individual's physical condition. After proficiency, you can do barbell bench press, focusing on chest muscles, and the operation difficulty is slightly enhanced. Dumbbell-chest muscle width Dumbbell exercises need to control the balance and coordination ability of weight more than barbell exercises, with a large range of movements, which can fully stretch muscles and develop a broad mind. There are two common training movements, flat dumbbell bench press and flat dumbbell flying bird. The former is lying flat on the training stool with dumbbells in each hand. Straighten your arms, lift the dumbbell with palms facing each other, slowly lower the dumbbell until the upper arm is parallel to the ground, then push the dumbbell back to the starting position, and so on. The so-called dumbbell bird is lying flat on the training stool, holding the dumbbell with both hands facing each other, arms open, and slowly lowering the dumbbell to the sides of the body along the arc trajectory until the upper arm is parallel to the ground, and then returning to the original appearance. Both groups of movements should pay attention to the process of pushing up to ensure that the dumbbell is pushed vertically and not skewed. Beginners had better ask someone to protect them to avoid muscle damage when their movements are uncoordinated. Another advantage of dumbbell exercise is that you can give advice anytime and anywhere. You can also practice in front of the mirror at home and correct your movements while enjoying the results of sports. Badge machine-separation degree of pectoral muscle This instrument is specially designed for practicing separation degree of pectoral muscle. Compared with other methods of exercising chest muscles at home, the effect of this instrument is very targeted. When practicing, the back must be close to the backrest, and when exerting force, the elbow should exert force. Because the hips and back are close to the backrest, you can only use the pectoral muscles. With this equipment, 95% of the effect is on the pectoralis major, and this kind of exercise will not cause any harm to other parts of the body. Although it is important to complete the task of strengthening the chest, it should not be rash. Pay attention to control the training time to about 45 minutes, insist on going to the gym once a week, and cooperate with a balanced diet. It will take about two months to achieve initial results.