Hehe, if you don't have the strength, you can practice your chest muscles first, take two water bottles filled with sand and lie on a bench, not wider than your back! Then hold the water bottle in your hand, with your hands up, and the bottoms of the two water bottles are in a straight line, then put it down like a cross brace until the straight line (imaginary) is close to your chest, then push it up hard, and then do this cycle. Do three groups, each group is unlimited, but after you can't do it anymore, do three hard. After that, your chest muscles will ache the next day! My arm will rest for three days, and it will not be sore after three days, so go on, but even if it is not sore the next day, I will rest for three days. If I don't feel sore, I just don't have long strength. There are two reasons. One is that I didn't practice hard, and the other is that I didn't eat well enough. Drink milk every day! Eat eggs on the day of training, and it is best to have a beef dish for dinner on the day of training ... The best training time is one hour before dinner ... I am so tired, absolutely original, and strive for the best!