【Pectoralis Major Exercise】Place your U-shaped palms horizontally with shoulder-width apart, your elbows straight but not locked, your knees and calves kneeling on resistance, and your body in a straight line. When pressing the chest down, the elbow joint should be about 90 degrees. Don't make it too low, otherwise the arms will take away the power point of the chest. The body should go up and down vertically, and do not dive forward. Do 4 sets the next day, each set to failure, resting for one minute between sets.