Push-ups, dumbbell bench press, dumbbell bird, barbell bench press.

You can exercise the pectoralis major. How much you do depends on your personal situation. Do it in groups. Keep exercising, and you will grow chest muscles. Dumbbell arm up

Dumbbell single arm bending

Sit on dumbbells and bend alternately

Flexion and extension of one-arm dumbbell neck and back arm

They all exercise their arms. Keep exercising and your arm strength will improve. You can do it in groups until you are exhausted, that is, you can't do it anymore. Just do four or five groups.

China Sports Madmen-Cappuccino

Answer this question for you, please don't copy it.

! ! !

Thank you! !