Pectoralis muscles, or pecs, stretch across both sides of your chest wall, and they're important for shoulder and back movement. Some women find that developing their pecs slightly increases bust size and lifts breasts that have just started to sag. To get bigger pecs, you need to perform strength-training exercises that focus on this area of the body. You can accomplish this at a gym with weights or gym equipment. You can also work on these muscles at home using the resistance created by your own body weight.
Step 1
Perform lying dumbbell pullovers. Pick up a dumbbell with an appropriate sized weight for your arm strength. Lie on a bench with your feet supported on a step. Grasp the dumbbell with both hands. Slowly raise it over your head and lower it back behind your head. Lift the weight back toward your starting position and repeat, according to the American Council on Exercise.
Step 2
Perform a stability ball dumbbell press. Pick up two appropriate-sized dumbbells and sit on the ball. Walk your feet out until your back is parallel with the floor and your shoulders are resting on the ball. Bring your arms out to your side so they make a 90 degree angle with your body. Lift the weights into the air, then bring them back down to the starting position.
Step 3
Perform push-ups. Start on all fours, then transfer your weight from your knees to toes to assume the classic push up position. Place your arms shoulder width apart and directly below your body. Lower your body using your arms and chest muscles until you're as close to the floor as you can go. Lift your body back to the start position as if you were pushing away the floor.
Step 4
End with a standing chest stretch. Stand with your feet shoulder width apart and your hands at your sides. Relax you body, then pull your abdominal muscles in tight and drop your shoulder blades. Stick out your chest and draw your shoulders back to perform the stretch. Hold for a few breaths, about 15 to 30 seconds. Repeat up to four times to stretch and open the tired chest muscles.
Tips and Warnings
- The American College of Sports Medicine recommends starting with eight reps and building up to 12 reps as you gain strength.
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