1. Bench press

This is the best way to exercise the chest muscles at the beginning. First, you need a weight training bench and a barbell or a few dumbbells. Pick a weight you can lift and rest 5-7 times. As you get stronger, the weight number will increase. However, in order to get strong chest muscles, your goal should be to at least be able to lift it. Lift the same weight as your body weight.

2. Do weight-bearing push-ups

Ordinary push-ups will not change your chest muscles, but weight-bearing push-ups add extra pressure to your muscles, allowing the muscles to rebuild and Become stronger. When doing weighted push-ups, tie a sandbag to increase the weight of your torso. Do 3 sets of 15 times for each exercise. If you find that it is easy to do more than 15 times, then increase the weight.

3. Do flyes

Another great chest exercise is flyes, for which you will need a set of dumbbells or a stretching machine. This action exercises your chest muscles and helps to reshape the muscles. Since this action is more complicated than the bench press, it is recommended to reduce the weight appropriately.

4. Do weighted parallel bar exercises

You will need two weight training benches. Place your hands on one bench and your crossed feet on the other bench. Your butt and thighs should be between the two benches. Add weights to your legs and make sure they are safe before starting the exercise.

5. Do weight-bearing sit-ups

Increasing weight can elevate this classic abdominal muscle exercise to a new level. Sit-ups may be boring, but they are also fun. One of the best ways to get a firmer, more defined tummy.

Reference: Baidu Encyclopedia-Fitness Methods