Do more push-ups Place the dumbbells on the floor at a certain angle, then hold the handles of the dumbbells with both hands, put your feet on the square stool, and do push-ups with your feet down. Remember not to let the dumbbell slip when doing push-ups. Keep your back straight and don't arch your back. Each group should stick to the rest. Do five groups at a time. This is a deep stimulation of the underside of the pectoral muscle, and the effect is obvious.

To be a bird, the elbow angle is about 120 degrees. Don't straighten your hands when you fly up. When flying upwards, I feel a ball in my hand. Don't touch the dumbbells when they reach the top of the oval.

Practice the inside, and then you must move into position.

Pulling down your chest is very simple. Lie down on the inclined plane (that is, lie down with your head over your head), and then practice flying birds or bench pressing.

You can imagine that lying like this is the most obvious contraction of that muscle in the chest, and you will know.