Do you practice at home? Whether there are supporting facilities such as benches for fitness. If not, there are limited movements that can be practiced.

First of all, your 1 hour exercise time is very correct. If it is not good for a long time, it will easily cause fatigue damage, which is not conducive to muscle growth and testosterone secretion. The training time is too short, so 45 minutes to 1 hour is the best time.

As for the way of barbell exercise, you can do bench press, exercise your chest with a bench, or stand or sit in front of or behind the barbell neck, and lift horizontally in front of the barbell to exercise your shoulders. Barbell rowing to exercise back thickness. Pull hard and exercise your whole body. Squat and exercise your whole body. Barbell bending, biceps exercise, and so on.

In fact, it is not recommended to do barbell bench press at home, because you are exhausted, there is no shelf for barbells, and dumbbells are ok. Secondly, it depends on how much you want to exercise. If you are a well-developed muscular man, it is recommended to go to the gym to do heavy bench press. If you just want to have good-looking chest muscles, you don't need too much, or I recommend you to do push-ups.

Don't exercise more than twice a week in the same place. Give muscles enough rest and growth time. Do enough stretching and stretching after exercise to make the muscle lines look good. Pay attention to rest and do aerobic exercise 1-2 times a week for about 50 minutes. It can reduce fat, decompose lactic acid and relieve muscle fatigue and pain.