1. Push-ups should be done every day, and the frequency should be gradually increased. You have to group, say, 20 groups. You can rest after each group 1 minute. For example, do two groups today, try to do three groups tomorrow and do more than four groups the day after tomorrow, so that you can break through the limit. If you can persist, there will be obvious changes in your chest muscles after 2 weeks.

2. There is no uniform regulation on the correct posture of push-ups. Generally, the legs should be stretched straight and the distance between hands should be changed. For example, narrow push-ups (the width between the little fingers of both hands is similar to the shoulder width), wide push-ups (the distance between the thumbs of both hands is greater than the shoulder width), and high push-ups (the feet are higher than the head, so if there is no equipment, you may not be used to it at first.

Dumbbells are also a good instrument to exercise chest muscles. As long as you persist, the effect is also very good. Dumbbell exercises should also be grouped. Generally, 10- 15 is a group, and many groups should be done every day. There are many ways to exercise dumbbells, the most common ones are the front and both sides, and there are many other postures. I searched online and found them everywhere, no matter which posture needs to be adhered to.

I believe many people have it, and it is not expensive. Tens of dollars, easy to exercise. You can pull a few if you have time, but if you want to exercise international muscles, you must stick to it. You can't fish for three days and dry the net for two days.

During exercise, diet is more important than exercise. The main component of muscle is protein, so you must eat more high-protein food during exercise, preferably animal protein, such as beef, chicken, eggs and pork, and plant protein: tofu.