Three angles: bench press (conventional push-ups, hereinafter referred to as bench press)

Upward oblique push-ups (practice the upper part of chest muscles, lift your feet, and make your body 45 degrees from the ground, hereinafter referred to as upward oblique)

Downward oblique push-ups (practice the lower part and contour of pectoral muscles and raise the upper body, such as holding a table, hereinafter referred to as downward oblique; Or simply practice the bending and stretching of the parallel bars boom, lying wide and elbows outward)

Two widths: wide grip distance (the hand is wider than the shoulder, and the forearm is perpendicular to the ground when prone)

Narrow grip distance (hand is shoulder width, forearm is vertical to the ground when propped up)

A total of * * * four movements, four groups for each movement, and at least 20 times for each group (until exhaustion).

These four movements are: supine * > 20 *4.

Uphill * > 20 *4

Downhill * > 20 *4

Narrow handle * > 20 *4

Assuming that the landlord weighs 60 kg, the total weight lifted in each training class is 60*20*4*4= 19200 kg. Yes, intensive training consumes a lot of physical strength and weight. Please read on. ....

The landlord needs to supplement 0.5 g/kg protein, 60*0.5=30 g protein and about 10~ 12 egg whites every day. ......

Stick to it for 3~5 weeks, then observe the effect and make adjustments.

End!