Focus on pushing the bar using your chest muscles. How: Lie back on a flat bench holding a barbell with a narrow, overhand grip.
As I said a protein supplement may help, you can get a basic whey protein in a tub quite cheap, using a protein as a source of getting your protein intake is far easier than cooking meats etc.
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Gaining weight, strength, and etc depend a lot of diet.
I may run a higher calorie surplus for a few months and add a light arm only day in place of a rest day.
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