Saggy breasts can result from a number of lifestyle factors as well as breast feeding. Smoking and being overweight all reduce elasticity in the skin which contributes to sagging. Your best defense is to perform exercises for the pectoral muscles under the breasts. This can help firm up your breasts, but it will not increase their size. Workout devices can assist you with exercises, and they come in a variety of forms.
Dumbbells and Benches
Dumbbells range from 1 lb. to more than 100 lbs. They are round or hexagonal in shape. They can be used to target the pectoral muscles with exercises like incline presses, bench presses, decline presses, pullovers and flyes. All these exercises work the muscles in the chest from different angles to ensure you achieve a maximum amount of recruitment. To make these exercises possible, you need a weight bench. These come in flat, incline, decline and adjustable models to accommodate each exercise. A basic dumbbell bench press is performed by lying face-up on a flat bench and holding the weights straight above your chest with your palms facing your knees. Slowly lower the weights to your sides by bending your elbows and push them back up in a steady motion.
Barbells and Weight Plates
Barbells come equipped with weight plates that slide onto the ends and get anchored down with collars. With the exception of flyes, you can do the same dumbbell exercises with barbells. A standard barbell weighs 45 lbs. When you first start doing exercises, this may be all you can lift.
Benches
Not only do weight benches make dumbbell and barbell exercises possible, but they can be used as props for pushups. A decline pushup is performed by placing your feet on the bench and hands on the floor. This exercise targets the upper chest. An incline pushup targets the lower chest. You perform it with your hands on the bench and feet on the floor. Both exercises need to be performed on a flat bench.
Cable Machines
Cable machines have two upright weight stacks with pin adjustments to change the resistance. To move the stacks, an attachment gets fastened to a pulley; it is pulled in a steady motion. Single handles are used for chest exercises like cable crossovers and cable flyes. You can adjust the height of the attachment by pulling a pin and sliding the pulley up and down. By doing exercises from different angles, you will change the emphasis on your chest. For example, if you do chest flyes with the handles on low attachments, you will target your upper chest. If you do these pushing the handles down from a high position, you will target your lower chest.
Chest Press Machine
The chest press machine is operated from a seated or lying position. The seated style has an adjustable seat and backrest with hand grips that you push out on, in the front of your body. When you use this machine, the hand grips should be about chest-height. With the other version, you are lying down on a bench with hand grips that you push above your body. The resistance can be adjusted with both types by either sliding weight plates onto a cylinder or sliding a pin into a weight stack.
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