Chest muscles need to grow and rest every 48 hours, so practicing every day is once every 24 hours, and practicing every other day can build strong muscles. You need to practice more than 12 groups once, and twice a week is enough.

First of all, there should be a pair of dumbbells with adjustable weight. Different weights aim at different actions. The number of each group is 8 to 12, which is most suitable for beginners to practice muscles. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.

Training intensity: chest: dumbbell bench press 4 groups. Dumbbell bird group 4. Push-ups in 4 groups (20 to 30). Practice about twice a week.