Many women look for ways to increase the size of their breasts. Some opt for surgery, some try pills, and others seek out natural methods such as exercise. Since breasts consist of mostly fat, it isn't possible to increase the size of the actual breast tissue through exercise. Although, it is possible to develop underlying and supporting muscles to give your breasts a lift and make them appear larger.
Bench Press
The bench press is a chest exercise that will build the pectoral muscles that sit behind your breasts. Lying on a flat bench, hold dumbbells or a barbell with a manageable weight for you and press it up in front of you so your arms are almost straight. Slowly lower the weight until it is just above your chest, then repeat. You can also perform the bench press on an incline bench to work the upper pecs, and decline bench to work the lower pecs.
Chest Fly
The chest fly is also an exercise that will work the pectoral muscles. It will also work parts of the shoulders and back, and give you a great stretch in the chest area. Lie on a flat or incline bench with light dumbbells in your hands. Hold the weights out to your sides so your arms are slightly bent and you can feel a nice stretch along the sides of your chest. Bring the weights up together until they almost touch, then lower and start again. Make a motion like you are hugging a barrel and you will have the proper form. You can also perform this exercise on a pec deck machine at the gym.
Upright Rows
The trapezius muscles that run from your neck to your shoulders at the top of your back will give your breasts a lift if they are strengthened and developed. The upright row is an effective exercise to work your shoulders and trapezius. Stand with your feet shoulder-width apart, and hold two dumbbells or a barbell straight down in front of you with an overhand grip. Keeping your hands close to your body, raise the weight up slowly until it is just under your chin. Lower it slowly and repeat.
Isometric Squeeze
Isometrics refers to a static contraction where there are no joint movements being made. Your pectorals can be worked effectively with isometric exercise. Simply hold your hands together in front of your chest and press them together until you feel a good contraction in the chest. Hold the contraction for 10 seconds, then release.
Pull Over
The pull over will work your overall chest area and can be done on a gym machine designed for that movement or with a flat bench and dumbbell. Sit sideways on a flat bench with a dumbbell resting vertically on your lap. Slide your body down so your feet are on the floor and your back is in contact with the bench. The dumbbell should be in your hands, resting on your stomach. Lift the dumbbell overhead and slowly bring it back over your head until your arms are straight back behind you. Feel the stretch for a moment and then pull it over to your chest level.
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