The breasts are mostly composed of fat, glands and ducts. Underneath the breasts lie the pectoral muscles, which include the pectoralis minor and major. Natural breast lift exercises focus on these muscles, not the actual breasts themselves. The idea is to make them more perky, not bigger.
Identification
Surgery is often performed to make the breasts look bigger and fuller. However, this can come with side effects, such as loss of sensation, interference with breast feeding and ruptures. Surgery can also be pricey. Breast exercise is used as a means to lift the breasts naturally without any of these risks.
Features
Although the pecs are one muscle group, you need to work them from multiple angles to maximize breast lifting potential. The goal is to target the upper, middle, lower and inner areas. Free weights work best because they are "free" of any cables, pulleys or chains. They cause you to work excess muscle fibers to maintain stability during your exercises.
Types
The actual exercises for lifting the breasts include incline bench presses, flat bench presses, decline bench presses and flys. Incline presses require an incline bench and they target the upper chest. Flat bench presses target the middle chest and they are done on a standard weight bench. Decline presses require a decline bench and they target the lower chest.
Flys hit the inner chest and they can be done on all three benches. To do a bench press, lie on the bench with your face up, hold dumbbells straight above you with your palms facing your thighs, and lower them down to your sides by bending your elbows. Stop when your upper arms are parallel to the floor and push them back up until they are an inch apart and repeat. Apply this form to all angles of bench presses. You can also use a barbell with a wider than shoulder-width grip.
Perform flys with dumbbells. Lie on the bench face up, twist your wrists so your palms face each other and bend your elbows slightly. Keep the bend as you lower the weights to your sides. Stop when your upper arms are parallel to the floor, push them back up and repeat.
Size
With breast lift exercises, the idea is to use a maximal amount of weight. This in turn increases muscle fiber taxation and will lead to a higher amount of growth. Utilize a resistance that will allow you to only get eight to 12 reps with proper form. If you need assistance, have a spotter on hand. Aim to complete four or five sets of each exercise.
Time Frame
To achieve sufficient results, you need to exercise often enough, but you do not want to overtrain. Work your pecs three days a week and take one day off in between sessions. Get enough sleep as well.
Considerations
If you do not have access to a gym or free weights, utilize the weight of your body to do exercises. Decline push-ups with your feet elevated on a chair target your upper chest, regular push-ups with your hands and feet on the floor target your middle chest, and incline push-ups with your hands on a chair and feet on the floor work your lower chest. If you struggle with your decline or regular push-ups, place your knees on the floor or chair.
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