The reason why we have to do it in groups is mainly because we can't keep the muscles in a tense stage, which will only become extremely stiff, which is not conducive to muscle growth. You should know that muscle strength is a process of muscle fiber injury and then growth and repair, so it should be carried out in groups, otherwise your muscle fiber will not be repaired in time, which is unscientific.

Also, it's no use just doing push-ups (palm pressing). You should carry out targeted systematic training according to each muscle group.

Finally, you'd better have a barbell to train squats (squats), which can not only exercise leg muscles, but also stimulate the secretion of testosterone, which is beneficial to muscle growth.

This is what I know. I hope it will help you and wish you an early success.