Many women want big but firm breasts, and a number invest in implants to achieve that goal. A safer way to increase bust size is through an upper extremity strength program. Strengthening will focus on the muscles of the pectoralis major and minor or the middle and lower chest. Chest exercises are just a segment of an overall muscle conditioning plan.
Seated Upright Pec Flye
The seated machine pec flye will isolate the chest while supporting the rest of the upper body. Sit with your back and hips pressed against the back pad. Your arms are placed at a right angle with the inside of your upper arms situated on a square pad. Your hands grip the vertical bars. Your legs hang with ankles crossed. Begin by bringing your arms slowly through the pads. Move each arm pad toward the midline of the body, until both arm mechanisms touch. Separate until the inside of your arms are parallel with your chest. Continue until the chest is maximally fatigued. During the resisted phase, keep your shoulders pulled back against the back pad.
Dumbbell Incline Chest Press
The incline dumbbell chest press incorporates the upper middle aspect of the pectoralis major. Position an adjustable bench at a slightly elevated angle. Lie back with your head, neck and torso supported on the back pad of the bench. Sit with both legs at a right angle, feet flat on the floor. The dumbbells are held palms up with your arms starting at a right angle. Press the dumbbells upward to create a straight position in both arms. The dumbbells are brought together, lightly touching at the peak of the upward phase. Bringing the resistance toward your midline results in a deeper chest contraction. The dumbbells are separated at a wide angle, resulting in a right angle in both arms. The dumbbells are lowered until your upper arms are "even" with your chest. Press the dumbbells back up after a one second pause. Allow a natural arch in the lower spine during the upward movement. Keep the dumbbells from moving too wide or too narrow during the downward phase.
Nautilus/Freedom Trainer Chest Press
The Nautilus Freedom Trainer offers versatility and variable paths of motion. It is similar in design to a double stack/cable column apparatus. The two machine arms are adjustable and can imitate any free motion of the body. Position an exercise bench in a completely upright plane. The machine arms are aligned horizontal to the floor. Each hand grabs its own machine handle in a pronated, or palms-down, grip. Your head, neck and entire spine are touching the back pad. Your feet are flat on the floor with your knees flexed. Press both hands out and toward your midline, in a wide angle. Your hands meet when you reach a full elbow extension. Slowly separate your hands in a wide outward angle, getting the elbows to 90 degrees. Continue the above steps until proper mechanics are sacrificed. Your shoulder blades remain retracted throughout the movement.
References
- "Strength Training for Women"; Joan Pagano; 2004
- "Lean, Long and Strong: The 6-Week Strength Training, Fat-Burning Program for Women"; Wini Linguvic; 2004
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