1. Sit-down push: Sit-down push is a classic action to practice chest muscles. Long-term practice can increase the thickness of pectoral muscle, strengthen the strength and circumference of pectoral muscle. The correct action essentials are: sitting on a bench, feet flat on the ground, shoulder-width apart. Hold your chest and abdomen, tighten your waist, keep your upper back close to the backrest, take the barbell off the rack, slowly put it on your chest, keep your elbows backward, and push the barbell up, with your upper arm at a 45-degree angle with your torso. Repeat 12- 15 times, ***3-4 groups.

2. Bend over the butterfly to spread the shoulders: This movement is a classic movement after practicing the shoulders, which has a significant effect on increasing the width behind the shoulders. The correct action essentials are: adjust the handle of the butterfly swimming machine to a suitable width, hold the handle with both hands, the elbow is slightly lower than the chest, the upper body leans forward at an angle of 45 degrees, keep this posture, and forcefully contract the shoulder muscles to open the handle to both sides. Repeat 12- 15 times, ***3-4 groups.

3. Sitting rowing: Sitting rowing is a classic action to practice back muscles and increase the thickness and width of back muscles. The correct action essentials are: sitting on the rowing machine, feet flat on the ground, shoulder width apart, knees slightly bent. Adjust the handle to the proper position. When holding the handle, your hands are slightly wider than your shoulders. Pull the barbell towards your body until the upper arm forms a 90-degree angle with the trunk, and stay for 2-3 seconds. Then slowly put the barbell back to its original position. Repeat 12- 15 times, ***3-4 groups.

The above is only a part of the equipment course in the gym, and the correct movement essentials are very important to achieve the fitness effect. It is recommended to carry out it under the guidance of a professional coach.