6- 12RM is suitable for muscle gain, and the effect will not be obvious above this amount. The rest time between groups should be 1 minute, and less than 30 seconds is to reduce fat.

Each group is in the range of 6- 12RM. This requires your dumbbell to adjust its weight, starting from 12RM and gradually reaching its maximum weight. Generally, there are 4 basic groups and no more than 8 groups. Your exercise is not comprehensive. Chest exercise is divided into five parts: the upper chest, the lower edge of the middle chest seam and the outer side, so only comprehensive exercise will have good-looking chest muscles.

The lower edge of the upper chest reclining push-up and the bird's unarmed-downward reclining push-up is pushed down by the reclining chair and the bird, and the parallel bars are flexed and stretched by hand. Push your chest on your back, and do deep push-ups with your bare hands. Flat-plate flying birds for sewing, and push-ups for unarmed flying birds. Outdoor, use wide bench press and freehand push-ups. Ask again if you need pictures.

Bench press skills: the shoulder blades are slightly retracted, the shoulders sink to the feet, the toes grasp the ground, the upper back and buttocks contact the bench press, and the lower back should be suspended for a palm distance. Don't shake your elbows, forearms and wrists when bench pressing. Breathe in, push out, and push to the highest point to tighten the pectoralis major. The whole push-down process should be completed slowly under the control of the pectoralis major.

The next step is to focus on the pectoralis major, and always focus on the pectoralis major, so as to mobilize more pectoralis major muscle fibers.

There is also the auxiliary action of feeling the force of pectoralis major muscle, that is, standing and pushing against the wall, with no force on the arm and pushing away from the wall with chest strength.

Flying bird skill: Imagine being a flying bird with a bucket. The key point is to finish the whole process slowly under the control of chest muscles, and focus on other things or other parts.