The breasts themselves are highly composed of fatty tissue. When talking about strengthening the breasts, you are actually referring to the muscles that lie underneath, known as the pectorals. To strengthen these muscles, you need to target your chest from multiple angles to ensure you recruit the maximum amount of muscle fibers. Exercises can be done with free weights and body weight.
Push-ups
Push-ups work your middle chest area and they are done with the weight of your body. Lie on your stomach with your hands directly under your shoulders and your toes hip-width apart behind you. In a controlled motion, push yourself off the floor, fully extend your arms, and straighten your back by contracting your abs. While keeping your back straight, lower yourself toward the ground until your arms bend to 90 degrees. Your chest should be approximately a fist-width from the ground at this point. Steadily push back up and repeat for 10 to 12 repetitions. If these are too difficult, perform them on your knees.
Incline Presses
Incline presses work your upper chest area and they can be done with dumbbells or a barbell. In either case, you need an incline bench to do them. Lie back on the bench while holding the dumbbells an inch apart above your chest with your palms facing your knees. Keeping your core tight, lower the weights to your sides by bending your elbows. Once your upper arms parallel the floor, push back up and repeat 10 to 12 times.
Decline Presses
Decline presses work your lower chest area and in similar fashion to incline presses, you can use dumbbells or a barbell. Lie back on a decline bench with your lower shins hooked under the padded support brace. In a steady motion, grab the bar with a wide grip, push it off the supports and hold it straight above you with your arms extended. Slowly lower the bar down to your lower chest, push back up and repeat for 10 to 12 repetitions. If you have trouble lifting the bar, have a spotter on hand for assistance.
Dumbbell Flys
Dumbbell flys work the inside part of your chest muscles and they can be done on a flat bench. Lie face-up with on the bench while holding the weights an inch apart above you with your palms facing each other and your elbows slightly bent. Keeping the bend in your elbows, lower the weights to your sides until your upper arms parallel the floor. Steadily push the weights back up and repeat for 10 to 12 repetitions.
Around the Worlds
Around the worlds are full chest muscle exercises that are performed on a flat bench with dumbbells. Lie face-up with your arms extended behind your head, the weights in your hands and your palms facing up. In a steady, circular motion, move the dumbbells away from your body, then toward your body until they end up right above your thighs. Your palms should be facing up at this point and the weights should be an inch apart. Slowly reverse the motion to get the weights back to the start and repeat 10 to 12 times.
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