The breasts are composed of a high percentage of fatty tissue, nerves, blood vessels and ducts. When you want to increase your bust size, you have to look past the actual breasts and focus on the muscle that lies beneath. Building this muscle will not necessarily increase your bust size, but it can definitely give your breasts a lift and make them perkier. You can achieve this with a blend of free weight and body weight exercises.
Step 1
Lie on your stomach to do push-ups. Place your hands slightly wider than shoulder-width apart on the ground. Curl your toes under your feet and place them hip-width apart. Push your body into the air and contract your abs to get your back straight. Maintain a straight back as you lower your body toward the floor. Stop when your chest is the width of your fist from the floor, push back up and repeat. Do not let your arms lock out when you push up. If these are too challenging, perform them on your knees.
Step 2
Lean back on an incline bench to do incline presses with dumbbells. Bend your knees and place your feet flat on the floor. Push the dumbbells straight above you, hold them an inch apart and have your palms facing your knees. Lower the weights down to your sides by bending your elbows. Stop when your upper arms parallel the floor, push the weights back up and repeat.
Step 3
Lie back on a decline bench to do decline presses. Hook your lower shins under the padded support brace and hold dumbbells straight above your chest with your palms facing your knees. Lower the weights down until they are level with the bottom of your chest. Push them back up and toward each other until they are an inch apart. Repeat for a set of reps.
Step 4
Execute a set of dumbbell flys on the flat bench. Lie on the bench with your knees bent and feet flat on the floor. Push the weights up, turn your palms so they are facing each other and hold them an inch apart. Slightly bend your elbows and keep that bend as you lower the dumbbells to your sides. Stop when your arms parallel the floor, push the weights back up and repeat.
Step 5
Perform a set of ball squeezes. Stand with your feet shoulder-width apart and grasp the ball at its widest point with one hand on each side. Lift the ball up and hold it straight in front of your chest. Squeeze your hands together forcefully and hold for 20 to 30 seconds.
Tips and Warnings
- Do four to five sets of the chest exercises and use the heaviest weights you can lift. Perform 10 to 12 reps of all the exercises except the ball squeezes. Take two days off in between workouts.
Things You'll Need
- Dumbbells
- Incline bench
- Decline bench
- Flat bench
- Stability ball
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