If there is no equipment, you can use push-ups, which is currently recognized as the best method. There are two methods: wide distance (slightly wider than the shoulder) and narrow distance (narrower than the shoulder). You can do five groups, each group has about 15.

It is best to have barbells and dumbbells, which have obvious effects. The methods are as follows: action 1, barbell bench press, five groups each 15 or so; Action 2, dumbbell bird, the same amount as above.

Another thing to note is that you must warm up before exercise, replenish water and protein in time after exercise, and the interval between each exercise should be more than 48 hours, which means that the muscles in the same part cannot be practiced every day, so the muscles are overworked and form dead muscles.

The following are video materials, you can refer to the action essentials:/programs/view/kkdk7ktvnba/

Besides, when you say it, it depends on the current situation of your chest muscles. If you have a foundation, you will have a shape in about two months. If there is no foundation, it will take a long time, but you will practice. If you don't practice for a long time in the future, your muscles will slowly shrink, so keep exercising. Finally, I wish you a perfect muscle as soon as possible!