This is the best way to exercise your chest muscles at first. First, you need a chair for weight training and a barbell or dumbbell. Choose a heavy object that you can lift, lift it for 5-7 times, and then rest. As you get stronger, your weight figure will increase. However, in order to get strong chest muscles, your goal should be to lift at least the same weight as your weight.

Step 2 do weight-bearing push-ups

Ordinary push-ups will not change your chest muscles, but weight-bearing push-ups will rebuild your muscles and become stronger because of the extra pressure on them. When doing weight-bearing push-ups, tie a sandbag to increase the weight of your torso. Do 3 groups at a time, 15 times. If you think it's easy to do 15 times or more, then increase the weight.

Step 3 be a bird

Another very good chest exercise is flying birds. To do this, you need a set of dumbbells or tensioners. This action exercises your chest muscles and helps to reshape them. Because this action is more complicated than bench press, it is suggested to reduce the weight appropriately.

Step 4 do weight-bearing parallel bars exercises

You need two weightlifting training chairs. Put your hands on one bench and your crossed feet on another bench. Your ass and thighs should be between two stools. Before you start practicing, put a load on your leg to make sure you are safe.

Step 5 do weight-bearing sit-ups

Increasing weight can raise this classic abdominal muscle movement to a higher level. Sit-ups may be really boring, but they are also one of the best ways to make your abdomen hard and clear.

References:

Baidu encyclopedia-fitness methods