Breast enlargement can be achieved with pectoral (chest) exercises. A woman's breasts are primarily fat tissue that rest on top of pectoral muscles. Training your pectoral muscles results in more muscle mass and a larger bust size.
Lying Dumbbell Chest Fly
This exercise uses a bench or aerobic step and two free weights. You can use dumbbells or kettle balls for your free weights. It is important to choose a weight that you can complete no more than 8 repetitions with. If you can complete more repetitions, you will be working to improve your endurance instead of building more muscle tissue. To perform this exercise lie on your back on a bench or step while holding the weights directly over your chest. Your arms should be mostly straight with just a slight bend at the elbow. For the main movement, slowly lower your arms to the sides of your body, stop when your arms are level with the floor and slowly return your arms over your chest.
Lying Dumbbell Pullovers
This exercise also utilizes a bench or aerobics step along with one free weight. Lying dumbbell pullovers will not only strengthen and build your pectoral muscles but they also engage your serratus anterior. The serratus anterior muscles are located just below your pectoral muscles and will help to enlarge your breast size. To perform this exercise lie on your back on a bench, straighten your arms, hold the weight directly over your face, slowly lower the weight behind your head and return to the starting position.
Push-Ups
Push-ups are a fairly common and versatile exercise. A standard push-up requires you to start on your hands and toes with your body in a straight line. You work to lower and lift your body using only your chest and arm muscles. For some individuals a standard push-up might be too hard or even impossible. Building up to a standard push-up can be accomplished through a gradual decline. For example, you could start by placing your hands on the wall instead of the floor. As these push-ups become easier you can use lower surfaces like the arm of a sofa or a step. As you continue growing pectoral strength you will be able to move lower and eventually you will be able to perform a push-up on the floor.
For more advanced push-ups you can manipulate your hand positioning. Try moving your hands further apart, closer together and closer to your ribs. Slow-count push-ups can also strengthen your chest muscles. As you lower your body count to four, hold for four seconds and press your body back up to the starting position while counting to four again. Try performing push-ups with one hand, with your feet on a raised ledge or with your hands on an exercise ball.
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