Do push-ups with chest muscles. Take a small bench, about 25 cm. Put your feet on it. Arms are shoulder width apart. . . Try to be weak. Otherwise, it's not easy to practice. . It's up to you to make several groups a day. . . If you work hard, it will be effective in one month.

You can also buy a dumbbell to practice. As for the weight, you can master it yourself. By the twelfth, I was basically exhausted, and this weight was appropriate.

I'm not very professional. Hope to adopt