For those of you who want to see their breasts stand up straight, remember that breast tissue is devoid of muscles. Breasts are made up of fatty tissue and are thus immune to any weight-lifting routines you may have in mind. However, developing your pectorals with go a long way toward creating an upper body shape that will at least give the impression of perky breasts.
Work Your Pecs
The chest contains major and minor pectoral muscles, with the major ones including the sternum, clavier and upper arms. The Women Fitness website illustrates 10 pectoral exercises that will help you develop a shapely upper body. Most of them involve weight machines, so might want to try out your local gym. A few exercises can be performed at home with hand weights and a bench. If you are a beginner, repeat all these exercises seven to nine times. For intermediates, nine to 11 repetitions are adequate. If you are advanced at exercise and fitness, try for 12 to 14 repetitions.
Bench Press
One exercise you can do at home with hand weights is the bench press. Lie on your bench with your legs slightly apart, feet on the floor. Hold your two dumbbells above you with your arms extended, your palms facing away from your face. Now lower the dumbbells to your side, maintaining complete control over the movement. Keep your back straight against the bench and your elbows unlocked, pointing to the ground, palms still facing away from your face. Flexing your back, return to the initial position.
Push-Ups
The Women Fitness website also advocates push-ups. They require no equipment whatsoever and work both the major and minor pectorals. To do push-ups properly, only the tips of your toes and your palms should touch the ground. However, if you are a beginner and are still building your strength, you can put your knees down and raise your feet, as demonstrated on the President's Challenge website. As you get stronger, you will be able to graduate to the correct position. But even as a beginner, pay special attention that your body remains completely straight. Lower your body evenly until you are about 2 inches from the ground. At this time, your arms will be bent at a right angle. Again, always maintain a straight flat back.
Pectoral Flyes
Personal trainer Matt Roberts recommends two pectoral flye exercises you can do anywhere with just two medium hand weights or even small water bottles. For the pectoral flye, lie on your back, knees bent, starting out with arms to the sides and parallel to your shoulders. Bring your arms up in a wide arc and end the movement when your hands are together in front of you. Keep your elbows slightly bent as you do this. As you make this movement, rather than focusing on your arms, bring your hands together, concentrating on your chest muscles as doing all the work. Repeat three to 10 times.
Reverse Flyes
Bend forward from your waist so your back is parallel to the floor, with your feet hip-width apart. Keep your knees slightly bent. Your arms are hanging down in front of you, only slightly bent at the elbows. Now concentrate on the muscles at the rear of your shoulders as you raise your arms out to the side in an arc. The movement ends when your hands are slightly above and behind your shoulders. Repeat three to 10 times.
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