Bare-handed fitness, a popular saying now, also called prisoner fitness, is a way to exercise indoors with your own weight. Without the intervention of external forces such as instruments, the muscles of the body will be restricted by the weight after training to a certain extent, and it is impossible to further improve the muscle circumference quickly, so the methods you can choose are limited. First of all, I recommend six kinds of push-ups, narrow palm distance push-ups, shoulder width push-ups and wide palm distance push-ups. Together with palm-distance push-ups with three pads at head level, these six push-ups can train pectoralis major muscles more comprehensively. The results of the pro-test show that I used these six push-ups to practice the foundation of pectoralis major. As for being more comprehensive, it is relative to musical instrument training.