The best action to practice chest muscles is naturally bench press, as mentioned above. But bench press is a general word, and there are too many actions in these two simple words. Today, I will introduce several bench presses suitable for most people.
First, push the kettle bell on the ground. Before doing this action, you need to lie on your side on the yoga mat, then turn your upper body so that your upper back is completely close to the yoga mat, but remember that your hip joint can't move when doing this action. Then push the weight vertically until the arm is fully extended. However, the stop time should not be too long, about one or two seconds is enough. After a second or two, the arm can slowly return to its original direction, and when the body is completely restored to its initial state, you can start the next training.
Followed by the Swiss ball overhead. This action will be a bit interesting to do, because you need to use a weight loss ball when you push the Swiss medicine ball. Keep your head and upper back close to the weight loss ball, and then lift the solid ball with your hands. Then the body can roll along the weight-loss ball, but it is worth noting that the arm should not be idle when the body rolls, and it is best to swing back and forth.
Then keep squatting. This action can not only train the chest muscles, but also train the arms perfectly. When you do it, you need to find two chairs of the same height, and then squat down in the middle of the chairs with one hand. When squatting, the soles of your feet can't completely touch the ground. It is best to touch the ground only with your toes, that is, your toes. When you do this initial movement, you can start formal training, that is, you can support yourself with your arms, not too high, just keep your toes off the ground. If you are capable enough, you can support yourself as high as possible. After all, there is no harm in doing so.
The final action is to climb the unstable surface with bare hands. This action is the simplest of all bench presses, but it doesn't have to be done. When you do it, keep a posture similar to push-ups. The difference from push-ups is probably that push-ups support the body with their arms, and this action supports the body with their palms.
Then, after maintaining this posture, you can try to put one hand on an unstable surface and wait until this hand is stable before putting the other hand. Sounds simple. Not only the simple strength of your body, but also the stability and balance of your body. In addition to these actions, elastic belt assisted pull-down and T-push-ups are also good actions. But these two movements are more difficult than the above movements, so beginners should choose carefully.