The breasts are made up of glandular tissue, lobes, ducts, ligaments and a high amount of fat. Being that this is the case, the idea to make them bigger with exercise is nothing more than a misconception. But underneath and above the breasts lies muscle tissue. Working these muscles with exercises can make the breasts more firm, perky and give them the appearance that they are larger.
Push-ups
Push-ups are a popular body weight exercise that are done to work the chest muscles. They can be performed anywhere there is enough floor space to fit the entire length of your body. To do these, lie on your stomach with your hands under your shoulders. Push yourself straight up in the air, then lower yourself down until you are the width of your fist away from the ground. Push back up and repeat. These can be done with your knees on the ground or with your legs straight and toes on the ground. In both cases, your back should be completely straight and your abs should be engaged.
Chest Presses
Chest presses are done with dumbbells, and they can be performed on a flat bench or stability ball. To do these, lie on your back and hold the dumbbells straight above you with your palms facing forward. Slowly lower the dumbbells by bending your elbows. Stop when your upper arms are parallel to the ground, then push them back up. When you do this exercise, stop the weights about an inch apart when you lift them up.
Chest flies are another form of chest presses, except when you do them, you maintain a slight bend in your elbows and you lower your arms to the sides. These can be done with your palms facing forward or towards each other.
Incline Presses
Incline presses are done with a bench set at a 45-degree angle. This chest exercise puts particular emphasis on the upper chest area. These are performed the exact same way as flat bench chest presses except at an incline.
Time Frame
When chest exercises are performed, you should wait at least 48 hours in between workouts to allow for full recovery. Use moderate to heavy weights, perform 10 to 15 reps and do 3 sets of each exercise. When you perform chest flies, you will have to use a lighter weight.
Benefits
Chest exercises can keep the breasts looking perky, but they can also build muscle. Muscle is metabolically active tissue so you can increase your caloric expenditure as a side benefit.
Expert Insight
If you constantly do chest exercises all the time, you run the risk of developing muscle imbalances in the form of rounded shoulders. To prevent this from happening, add some back exercises into your routines. Examples of these are back rows, lat pulldowns, bent-over rows and pullovers.
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