Thực hiện động tác chống đẩy. Nâng tạ. Tập tạ đôi ép ngực. Tập đẩy tường. Tập crunches.

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Push-ups are not only great exercise for your triceps, but they can also strengthen the pectoral muscles that are located below the breasts. Doing too many push-ups at once can strain your arms, so start by doing just 2 or 3 sets of 10 push-ups in one day, if you're already physically strong. If push-ups are new to you, start with 2 sets of 5 and work your way up. As you become a push-up pro, you can "push" yourself to do even more each day. Here's how to do a push-up:  Start with your stomach on the floor and your hands directly below your shoulders. Slowly push your body upwards into the plank position by pushing against the ground until your arms straighten as you rise onto your toes. Lower down to the ground without letting your stomach touch the floor and lift yourself up again. If this proves too challenging, start off by doing push-ups while keeping your knees and lower legs on the floor. This is still a great workout for your pecs. Go to a gym and work with a trusted spotter if you're new to this process. This is another great exercise that can help strengthen your pectoral muscles. All you have to do is find some dumbbells that are heavy enough to have an impact but not so heavy that they cause strain, somewhere around 7-12 pounds, and raise them in the air. You can also just do this exercise at home without a workout bench. Here's how to do it:  Hold the dumbbells in both your hands with your hands resting on your thighs. Your palms should be facing downward. Lift the dumbbells in the air while keeping your hands straight, with your arms slightly bent. Once the dumbbells are raised above your head, gently lower them to your sides and repeat. You can think of this maneuver as mimicking the movements of a pushup while being on your back. To do this, lie flat on your back, with your arms out at either side, holding light weights, ranging from 4-6 lbs. The weights should be held sideways, so the top of the weight faces you and the bottom faces away from you. Simply move your arms all the way outward, so...