As we age, gravity can take its toll on all parts of the body. As women, the first place we notice the tug of time and physics is our bust line. While most of the causes of this southward migration are beyond our control, exercise is our best defense against gravity, and a little resistance training can perk things up significantly.
Chest Anatomy
The breasts are made up primarily of fat and connective tissue, along with milk ducts, blood vessels, lymph nodes and lobules. According to the Mayo Clinic's Elizabeth LaFleur, RN, the skin and ligaments of the breasts stretch during pregnancy, contributing to sagging. LaFleur also credits smoking, aging and weight gain with a lowering nipple line. Short of surgery, there is nothing to be done to restore skin tone and ligaments. But by toning and building the muscle that lies beneath the breasts, you can attain a more cosmetically appealing chest. The pectoralis major, the large muscle that lies under the breast, fans out where it attaches to the rib cage. Working the chest from different angles will result in an overall increase in pectoral mass.
Incline Press
Incline presses build the upper region of the pecs, lifting the breast and giving the upper chest a full, round appearance. To do an incline dumbbell press, set an adjustable bench at about a 45-degree angle. Select a weight you perceive as challenging. Holding the dumbbells just above your armpits with the palms facing away from you, exhale and press upward, extending the elbows and allowing the dumbbells to kiss at the top. Lower slowly to your start position as you inhale. Repeat 8 to 12 times. Rest and repeat up to three sets.
Cable Flies
A cable pec fly will target the middle section of the pectoralis major. Use a cross-over cable machine or resistance tubing anchored at chest height. Stabilize your body by placing your legs in a lunge position, abs tight. Grip the handles with your arms open wide, elbows aligned with the shoulder. Exhale and bring your arms together from the shoulders, as if you were hugging a bear. Inhale and return slowly to the start position. Execute one to three sets of eight to 12 repetitions.
Incline Pushup
To hit the pectoral muscle from a low angle, do an incline pushup. Use a step-bench, coffee table or Smith machine. Position the shoulders slightly above the hips in a full-plank position. Do not allow the hips to tent. Align the wrists directly beneath the shoulders, elbows extended. Inhale as you bend the elbows and slowly lower your chest to the bench. Exhale and extend the elbows. Repeat 12 to 15 times, doing one to three sets.
Other Factors
Good posture goes a long way toward giving you a perkier-looking bust line. Balance out your chest work by doing rows and lat pull-downs to pull your shoulders back and down. Stretch your arms and chest muscles after your exercises to keep muscles elastic and to prevent the shoulders from hunching forward. A well-fitted bra is the quickest route to a firmer-looking bustline. Have a professional fitting to help you find the best bra in the right size for you.
Member Comments