The breasts are composed of fat and glandular tissue, such as milk ducts, which rest on top of the chest muscles. Over time, the breasts may sag as the result of the weight of the breast tissue stretching the skin and pulling the breasts downward. The only way to return your breasts to their natural position is through surgery to repair the stretched skin. Chest-specific workouts, however, can provide a minor lift as you strengthen and sculpt the muscles beneath the breasts.
Machine Chest Flies
Step 1
Adjust the seat of the machine so that your hands are at shoulder height when you grasp the handles. Check the gym's documentation, or the machine's instructions, for specific information on adjustments.
Step 2
Adjust the handles so that your arms are extended sideways in a "T." Check the gym's documentation, or the machine's instructions, for specific information on adjustments.
Step 3
Set the resistance heavy enough that you can do at least 10 repetitions, with the last two reps being the hardest.
Step 4
Sit in the machine, inhale and grab the handles, then exhale and pull your hands toward the middle of your body until your knuckles meet, or the machine naturally stops.
Step 5
Hold for one second then slowly open your arms until they almost return to the start position. Pull the weight back toward the midline before the weights come to a complete stop.
Step 6
Repeat 10 times, rest for 30 seconds, then do two more sets of 10.
Machine Chest Press
Step 1
Adjust the seat of the machine so that the handles are at mid-chest, or nipple, level. Check the gym's documentation, or the machine's instructions, for specific information on adjustments.
Step 2
Set the resistance heavy enough that you can do at least 10 repetitions, with the last two reps being the hardest.
Step 3
Sit in the machine, inhale and grab the handles, then exhale and push your hands away from your body until your arms are fully extended. Do not lock your elbows.
Step 4
Hold for one second, then slowly release your arms until they almost return to the start position. Push the handles back out before the weights come to a complete stop.
Step 5
Repeat 10 times, rest for 30 seconds, then do two more sets of 10.
Push-ups
Step 1
Start on your hands and knees, with your knees directly beneath your hips and your hands slightly wider than your shoulders.
Step 2
Extend your feet behind you so that you are balanced on your hands and toes. Your body should form a straight line from your head to your heels.
Step 3
Bend your elbows and slowly lower your chest to within one inch of the floor. Hold for one second and push back up to the start position. Avoid locking your elbows. Drop down to your knees if you are unable to do a full push-up.
Step 4
Repeat as many times as you can, rest for 30 seconds and do two more sets.
Things You'll Need
- Chest fly machine
- Chest press machine
References
- "Trail Guide to the Body"; Andrew R. Biel; 1997
- "Personal Trainer Manual"; American Council on Exercise; 1996
- "Physiology of Sport and Exercise"; Dr. Jack H. Wilmore, et al.; 2007
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