1, bird The shaping of birds is to lie on your back and lift dumbbells on your chest, spread your arms to the sides to the maximum angle, then spread your chest and return to the top of your chest. Ten birds in each group, preferably once every other day, because muscles need time to recover and grow. At the same time, we must ensure nutrition.

2. Push-ups that we often do. Push-ups can increase the thickness of chest muscles, with hands shoulder-width prone, hands on the ground, and the whole body standing upright, with ten in each group and five to eight groups at a time.

3, bench press. Bench press can increase the thickness of chest muscle. Lie on your back with your hands shoulder width apart. Hold the dumbbell on your chest, above your head, and then put it back. There are ten dumbbells in each group, and you can use five to eight groups at a time. Third,