First, practice push-ups for three months, at least twice a week, and practice three groups each time. Take a break between each group for two to three minutes, and practice until you are exhausted. After two or three months, practice flat bench press for three months. The rules are as above. Maximum strength can lift weight 10 times.

Third, after entering the ranks of fitness experts, you can gradually increase the weight and number of bench presses, as well as the number of satin exercises per week. You can always add 5 kg according to the method that the number of bench presses exceeds 12 times. After a higher level, you can add exercises such as upper bench press, lower bench press and dumbbell flying birds.

Fourth, the principle is to ensure enough muscle rest and recovery time. Pay attention to nutrition to keep up, and focus on persistence.