1, bench press: This exercise mainly exercises the thickness of pectoralis major and chest groove. The essentials of action are also very simple. You just need to hold the dumbbell with both hands and lie on your back on the stool. At this time, the dumbbell should be raised on the shoulder, with the palm facing up. After these actions are done, we can start exercising. We will push the dumbbell until the arm is straight, and then stop for a while. In this process, everyone must pay attention. If you don't hold the dumbbell properly when you push it up, it will be very harmful when you fall, so make sure that your arm has held the dumbbell tightly before you start pushing it. In addition, the push-up and push-down are in the form of arcs, so that the pectoralis major can be fully contracted and fully extended.

2. Push up: If you want to exercise the upper chest muscles, this action must not be missed, because this action is the most needed exercise for everyone, and it is completely aimed at the upper chest muscles. However, the essence of this action is actually similar to that of push-ups, which requires lying on a stool, but this is different, requiring lying on a stool with an inclination of 30 to 40 degrees.