Because breasts are made up of fatty tissue and glands, they tend to enlarge when you gain fat or if you are pregnant or nursing. Since there are no muscles in the breasts themselves, you can not make them larger with exercise. You can, however, support your breasts by strengthening the muscles of the chest wall, which will make your breasts appear larger.
The Pec Press
Strengthening the two muscles that lie behind your breasts, the pectoralis major and pectoralis minor, will help support your breasts and make them stand out more. The pec press can help bulk up your chest wall muscles.
Begin by laying on your back on a bench, stability ball or aerobic step that is at least several inches off the floor. Bend your arms so that your elbows are behind your back. Using five-pound weights, bring your hands up level with your underarms. Inhale as you bring the weights out and together in front of you. Your arms should be straight in front of you. Hold and return to your original position. Repeat this exercise 12 times per set and build up to three sets.
The Pec Fly
The pec fly is similar to the pec press but it is done while sitting up at an exercise machine. During this exercise, you place your arms behind the pads on each side of the bench. If the machine has hand grips, hold them loosely. Your upper arms should be parallel to the floor. Slowly squeeze the pads together in front of your chest and return to your starting position. Repeat this exercise 12 times per set and work up to three sets. For even greater emphasis on the upper chest muscles, do this exercise with your arms straight out.
Modified Push-Ups
If you don't have a strong upper body, these modified push ups can reduce the amount of weight you push from about 60 percent of your body weight down to about 35 percent while still toning your chest and arm muscles.
While lying flat on your stomach, place your hands flat on the ground next to your armpits with your elbows bent. Bend your legs at the knees and cross your ankles. Push your body off the ground with your arms while pivoting on your knees. Try to keep your back and neck from arching when you raise yourself up. Lower yourself toward the ground without touching your chest to the ground. Try to keep a few inches between you and the floor. Repeat the exercise 10 times per set and aim for three sets, resting for about 30 to 60 seconds between sets. As your upper body becomes stronger, try keeping your legs straight without using your knees as a pivot and increase the number of reps to 20.
Isometrics
Isometric exercises can help improve muscle strength but they don't require changing the length of the muscles during the exercise. For example, during a bicep curl, the angle of the arm changes, thereby shortening and lengthening the muscle. During isometric exercise, force is exerted on the muscle but it doesn't change its length.
For an effective isometric exercise, stand up straight and hold your arms out in front of your chest. While bending slightly at the elbow, create a triangle from the wrist to the elbows, pressing your palms together. Focus on tightening your chest muscles. Hold for as long as you can, rest and repeat.
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