Over the course of time, the breasts have a tendency to sag and become less firm. From a clinical standpoint, this has no impact on health, but it can cause you to feel self-conscious. The Mayo Clinic cites a number of causes for sagging breasts, such as pregnancy, smoking, aging and being overweight. If you are struggling to maintain perky breasts, use a resistance tool for assistance.
Function
The breasts consist of fatty tissue, along with glands and ducts. The pectoralis muscles, which lie underneath the breasts, consist of the pectoralis major and minor, according to the Beth Israel Health Care Center. The main function of breast firming with an exercise tool is to build this muscle group as much as possible. This will help give the breasts a lift, but it will not increase their size.
Types
Free weights, such as dumbbells and barbells, are used for breast lifting exercises. They have a free range of motion, which forces you to contract a high amount of muscle fibers to remain balanced and in control. Dumbbells range from 1 pound to more than 100 pounds, although the really heavy weights are not necessary. A standard barbell weighs 45 pounds and comes with weight plates that slide onto the ends of the bar.
Muscle Recruitment
The pecs are a large muscle group, and the fastest way to build them up in your workout is to target the chest from several different directions and angles, according to the Build-Muscle-and-Burn-Fat website. For example, use an incline bench and do incline presses to target the upper area. Utilize a flat bench to target the middle of the pecs with bench presses. Perform decline presses on a decline bench to work the lower part of the pecs. For all three of these exercises, use dumbbells or a barbell. Being that the bar weighs 45 pounds, you may only be able to lift it by itself when you first start out.
Proper Technique
Proper form is important in breast firming exercise. If you do not move through a full range of motion, you will cheat yourself out of work and not maximize your muscle contractions. Take the dumbbell bench press, for example. Before doing the exercise, get into the proper starting position. Lay back on the flat bench while holding dumbbells straight above your body with your arms fully extended. Slowly lower the weights toward your body by bending your elbows. Once your upper arms parallel the floor, push the weights back up and repeat. Keep your core tight throughout and do not bounce the weights for momentum. Your head, shoulders, butt and feet should make contact with the bench and floor throughout the whole movement, according to the American Council on Exercise. Use these same techniques with all your exercises.
Size
It is important to use a weight heavy enough to get a favorable amount of muscle fiber recruitment with your exercises. Utilize a resistance that will allow you to perform only eight to 12 repetitions in good form. Aim for four or five sets with each exercise and work your chest three days a week on alternating days.
Assistance
When you are pushing heavy weights above your body and all of a sudden run out of gas, you risk hurting yourself. To prevent this from happening and to ensure you make your reps, have a training partner on hand for assistance. Have her stand right behind you when you are exercising and place her hands near, but not on, the weights. When you hit rep number eight and are starting to fade, have her apply light pressure to help you move the weights up. Repeat with your last few reps, unless you cannot go any further. In this case, have her take the weights from you.
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