Is it effective for me to go to the gym once a week to mainly practice chest muscles, back muscles and deltoid muscles? Otherwise, how often should I go to the gym and how to practice? Don't copy others'. Generally speaking, it is best to practice at least once every other day. If you practice every day, you can't master those muscles. If you practice once a week, you should exercise all your muscles to increase your load and strength. This is the best effect. 1 Because you have a week's rest, you can practice very tired, so you can have enough rest time that day to practice 100% strength. A week later, you adjusted back. Chest muscles: The most effective ways to practice chest muscles are push-ups, bent arm parallel bars, horizontal bar pull-ups, sit-ups and barbells, and weight-bearing bench presses. The standard push-up is that the hands are shoulder width, the arms are perpendicular to the ground, and the arms form right triangles with the body and the ground. Keep your chest close to the ground when your hands are bent. When you raise your arm, keep it straight. Don't collapse your ass and keep your feet straight when you do it. Always keep your head and body in a straight line. It is better to train in different forms and methods. Practice this today and practice this tomorrow. In this way, the effect is better. It is not advisable to practice the same muscle in one way or for a long time. This way, the effect is not very good. The muscles will ache the next day after practice. You can practice every other day. Generally, you can practice to 30% that your body can bear in the first few times, then do a few groups with 50%, then sit in more than 80% groups, and finally do the 100% group, which can also be from big to small or from small to big. The back muscles mainly practice the back muscles, and the movements are the opposite of sit-ups, prone. If you want to exercise the deltoid muscles of your shoulders, you can push your shoulders with push-ups and/or hands when doing push-ups. In this way, your shoulders will be wider, and the muscles on your shoulders can be lifted straight, sideways and forward with heavy objects to exercise the anterior, middle and posterior deltoid muscles respectively. The size of deltoid muscle can determine the shoulder width.