Stand with your back straight, chest out, abdomen in, and chest fully open. Open your arms, keep them in a straight line with your shoulders, bend your arms, palms outward, and circle around your elbows for one minute. When drawing a circle, the action range should be large, and the bigger the action, the more obvious the effect.

Action 2:

Stand with your legs shoulder-width apart, with your back straight and your right arm bent behind your head. The left arm is bent over the right arm and the left hand is placed on the right elbow. Extend your left hand to your right elbow and feel your chest lifted. After repeating this for one minute, switch to the other side alternately.

Action 3:

Stand up straight, legs shoulder-width apart, and try to open your chest. Raise your hands to your chest, put your palms together, keep your upper body still, squeeze your palms hard, and let your chest drive your big arm to move to the left. Hold for 10 second, and then move to the right. When repeating this action, be sure to keep your arms strong, which will not only make your chest firm, but also make your arms thinner.

Action 4:

Stand upright with your back, chest out and abdomen in, chest fully open, hands and arms bent and lifted to your chest, overlapping. The chest drives the big arm to extend the elbows to the left and right, keeping the upper body still. This action can raise the chest and prevent the chest from sagging.

Action 5:

Stand up straight, with your legs shoulder-width apart, your hands straight forward, lift parallel to your shoulders, and draw circles outward with your hands. Repeat for half a minute, then circle inward. Remember not to bend your arm. When doing this group of movements, the amplitude should be as large as possible, and the effect of chest force will be more obvious.