The method is as follows:

1, supine lifting dumbbell chest push: mainly exercise the whole pectoralis major muscle.

2, supine oblique dumbbell chest push: mainly exercise the upper edge of pectoralis major.

3, supine oblique dumbbell chest push: mainly exercise the lower edge of pectoralis major.

4, lying on your back and lying flat dumbbell flying birds: mainly exercise the outer side of pectoralis major and the middle seam of pectoralis major.

5, supine oblique dumbbell bird: mainly exercise the lateral upper edge of pectoralis major and the middle seam of pectoralis major.

6, supine oblique dumbbell bird: mainly exercise the lateral lower edge of pectoralis major and the middle seam of pectoralis major.

7, supine dumbbell arm flexion and extension: mainly exercise the upper edge of pectoralis major and the middle seam of pectoralis major.

8. Use dumbbells to practice chest muscles with medium weight or above, with each group weighing 8 to 12, and gradually increase the weight. Generally, two or four exercises are used to exercise the chest muscles in a training class.

Add more protein during training. Broccoli, bananas, yogurt, eggs, oats, avocados, apples, lettuce, beef, chicken breast and shrimp can all be eaten. Can also assist some protein powder, whey protein, muscle powder and the like. You can see things like pqfitness.