The breasts themselves are highly composed of fatty tissue. Underneath the breasts lies muscle. When you want to firm your breasts, you have to zero in on this muscle by doing several weight training exercises. You may use barbells, dumbbells and body weight to do these exercises. Perform 10 to 12 reps of each.
Bench Presses
Bench presses work the middle area of your chest muscles. They are performed with a barbell. After lying face-up on the bench, grab the bar with a wide grip and push it off the supports. Once your arms are fully extended above your body, lower the bar down to touch your chest lightly. Push it back up and repeat.
Incline Presses
Incline presses are done with dumbbells and an incline bench. Lean back on the bench with the weights held straight above your chest. Your palms should be facing your knees, and the dumbbells should be about 1 inch apart. In a slow and controlled movement, lower the weights down to your sides by bending your elbows. Once your upper arms parallel the floor, push them up and repeat.
Decline Presses
Decline presses are performed on a decline bench, and they target the lower chest. Lie flat on the bench with your lower shins hooked under the padded support brace. While holding dumbbells straight above your chest with your palms facing your knees, lower the weights by bending your elbows. Once you feel a strong contraction in your lower chest, push the dumbbells up and repeat. Do not let the weights bang into each other on the top phase of the exercise.
Sliding Push-Ups
Sliding push-ups are executed with two towels and a slippery floor surface. Kneel on the floor with the towels placed shoulder-width apart in front of you. After placing one hand on each towel, lean forward and tighten your core to form a straight line from your shoulders to your knees. In a controlled motion, slide the towels out to your sides and lower your chest toward the floor. Once your chest is the width of your fist away, slide the towels back toward each other to get your hands back to the starting point. Repeat for a set of reps. Maintain a straight back and tight core throughout.
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