1, large-scale push-ups: Compared with the practice of instruments, we need to start with the simplest freehand push-ups, that is, the distance between our hands is 1.5 times the shoulder width of our hands, which can not only effectively exercise the external muscles of our pectoralis major, but also help shape the back muscles.

2. Narrow distance push-ups: Compared with wide distance push-ups, narrow distance push-ups are more conducive to the growth of internal muscles of pectoralis major. Put your hands flat on the ground, and the distance between them should be less than the shoulder width. When practicing, try to focus on your chest and use the strength of your chest instead of your hands.

3. Dumbbell flying birds: Compared with unarmed training, heavy equipment training is more likely to stimulate the growth of chest muscles. We need to choose a pair of dumbbells suitable for our own strength for training. Dumbbell flying bird is a classic action to exercise chest muscles. Lie flat on the bench, use the strength of chest muscles to lift and release dumbbells in a "flying bird" action, slow down, and pay attention not to speed but to quality.

4, dumbbell push-ups: Like the dumbbell bird in the previous step, dumbbell push-ups are also a good way to effectively stimulate the growth of chest muscles. Choose a pair of dumbbells suitable for your strength to lie flat on the fitness stool and practice the "bench press" with your hands shoulder width. It is more appropriate to bend slowly.

5. Dumbbells tilt upward: We need to choose a pair of dumbbells according to our own weight, lie on the fitness stool at a 45-degree angle, lift the dumbbells above our heads with both hands, and then slowly put them down. This cycle can effectively stimulate the upper part of the chest.

6. Barbell bench press: There is little difference between dumbbell bench press and dumbbell bench press, but the weight of barbell should be heavy, such as more than 60KG, depending on its own training situation.

7. Chest expansion training: Chest expander is also a kind of fitness equipment used to stimulate the growth of chest muscles in our daily life. We put our hands flat on our chest and firmly hold the chest expander, pulling it back and forth slowly and forcefully.

8. Pull-ups: Many people think that pull-ups are the strength of the arms and back, which is not very helpful for the growth of chest muscles. In fact, this is not correct. When we do pull-ups, we only need to transfer the strength of our arms to the chest support, so that pull-ups can also effectively use the strength of the pectoral muscles to stimulate the development of the upper side of the pectoral muscles.