Do more compound movements, barbell bench press, barbell squat, barbell hard pull, barbell rowing, etc. And exercise based on large muscle groups can improve your fitness effect a lot. On this basis, practice your shoulders and chest muscles more, and you will be in shape when you wear them. You must pay attention to your diet. Thin people should eat hard. If you are fat, you should try to eat in moderation, not only for your mouth (your taste buds), but also for your health. Keep learning in the process of fitness, know about fitness and your body, so that you can practice better and better. I hope you can see the detour I took when I first started fitness, and I hope you can avoid it.