Exercise can make the chest smaller, that is, you can use barbell flat bench press.

Use bench press for training, lying flat on the bench press, with the forehead directly below the barbell bar, the scapula sinking and clamping, and the chest slightly lifting; Step on the ground with both feet, bend over with your back to the bow, and complete the bridge. Shoulder blades are firmly pressed on the bench to keep the body stable. Hold the horizontal bar with both hands, slightly wider than the shoulders, to ensure that the forearm is vertical to the ground when bench pressing;

Jack up the barbell bar to complete the barbell action. At this time, the barbell bar should be located directly above the chest and breast, and the elbow joint should be slightly retracted so that it does not directly face the sides of the body; Bend your elbow and lower the barbell at a constant speed until the barbell bar touches or approaches your chest. At this time, the arm forms an angle of about 75 degrees with the trunk, and the barbell is forcibly pushed to the initial position.

When barbell bench press, the thrust angle is perpendicular to the trunk, so it is a good training action to stimulate the middle chest and also has a certain exercise effect on the muscle fibers of the upper chest and lower chest.

Moreover, barbell bench press is an action that we can train the pectoralis major with great weight, so it can give the pectoralis major a strong training load and is the best action to improve the overall thickness of the pectoralis major.

When doing barbell bench press, we should pay attention to the adduction of elbow joint and keep a certain angle between arm and trunk, which can avoid the compensation of deltoid toe, improve the training effect of pectoralis major and reduce the pressure on shoulder joint.