Breast enhancement is one of the many possible goals for women who begin an exercise program. Some want to make the breasts bigger. Others want them firmer, or desire more cleavage. However, expectations must be realistic. Breasts are composed of fat, not muscle. Gaining weight is the only way to get bigger breasts. Furthermore, as women age, the forces of gravity pull on the ligaments, muscles and connective tissue that support the breasts. While exercise cannot reverse the process, it can tone the surrounding muscles, thus giving the appearance of firmness.
Bench Press Variations
The bench press, which works the pectoralis major, is one of the most popular chest exercises. It can be performed with free weights, barbells or on a lever or cable exercise machine. The exercise can be performed in a seated, supine or standing position. While all the pectoral muscles are active in any position, performing the bench press on an incline bench will put a bit more emphasis on the upper chest. Toning these muscles can make the breasts appear to be bigger and shapelier.
Working on a decline bench will work the lower chest, which will make the breasts appear to be firmer.
The bench press begins with bent elbows, and the hands aligned with the center of the chest. The arms should be straightened in a smooth motion. Although they should be visually straight to the eye, the elbows should never be locked.
The Chest Fly
The chest fly works the inner pectoral muscles, which are responsible for creating cleavage. Like the bench press, this exercise can be performed on a cable machine, a lever exercise machine or with free weights. It can not be performed with barbells. Although the exercise can be performed from a supine, seated or standing position, the supine position requires less assistance from the deltoids, which are the shoulder muscles. For example, if you compare the seated fly with the lying fly (see Resources), you'll notice that deltoids assist on the seated fly, but do not assist the movement in the supine variation of this exercise.
The chest fly is performed with the arms at shoulder level and the elbows slightly bent. The pectoral muscles are contracted as the arms are brought together. While some people try to increase the range of motion by starting the exercise with the arms slightly behind the shoulders, this may cause rotator cuff tears.
Rowing Machines
Although rowing machines work the muscles of the upper back, because they improve postural alignment they are an important piece of equipment for enhancing the breasts. While the chest fly creates cleavage in the breasts, the rowing machine balances the exercise by creating cleavage in the back. This helps prevent slouching, which is one of the most common causes of premature breast sagging. The rowing exercise can be performed either on an aerobic rowing machine, a cable machine or with free weights. It can either be a unilateral or bilateral exercise.
The exercise begins with the arms straight. As the elbows are bent, the shoulder blades are squeezed together. The row can be performed from a seated, standing or prone position.
Elastic Resistance
When a gym is not available, breast enhancement exercises can be performed with elastic resistance bands, which can be secured to a stable object. A stability ball can be used in lieu of a weight bench.
Training Schedule and Exercise Sequencing
Breast enhancement exercise equipment should be used three times weekly. Perform three sets of eight to 12 repetitions, and allow for 48 hours of rest between training sessions. Because the triceps, which are the weakest muscles in the body, assist in the bench press, never perform exercises such as the triceps dip before working your chest muscles. Doing so will compromise your form.
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