1. Push-ups: It is recommended to do 30 groups (this is a strength exercise. If you want to grow your muscles quickly, you must increase the load of 12 sets, that is, you will have no strength after completing 12 sets), and your movements should be standard. About four groups. You can practice three heads at the same time.

2, arm flexion and extension: two chairs can be used instead at home.

3. bench press dumbbells. Weight depends on your own situation, a group of 8- 12 4 groups. If possible, you can do an upward oblique push, mainly to the upper part of the pectoral muscle. Combined with flat bench press, each movement has 3 groups.

4, pull-ups, can be carried out on the door frame at home. A group 12- 14, 6 groups. You may not be able to pull it up at first, but as long as you stick to it, you can do it after your strength is enhanced.