I have been working out in the gym 1 month. My chest muscles are hard now, but they are not shaped, and their tolerance and thickness are not good. My abdominal muscles are hard, like stones.
Method 1: When practicing bench press, practicing bird insertion has a good effect on contour practice. Method 2: When practicing bird bench press, stop at the highest point for a few seconds, so you can also practice contour, and the effect is good. Method 3: When practicing bench press, open your hands as far as possible, so that your chest will look good. Method 4: Occasionally practice many times, and the contour training effect is also very good. These are all methods, and then you have to practice by yourself! I hope I can help you!