Exercise can not increase the actual size of the breasts. To increase the appearance of larger and firmer breasts, you can strengthen the pectoralis muscles that are underneath the breasts. Completing strength-training exercises on nonconsecutive days, two to three times per week can strengthen the underlying pectoralis muscles. Complete two to three sets of 10 to 12 repetitions per exercise.
Push-up
The push-up emphasizes the arm and chest muscles, but works almost every muscle group. Lie on the floor, face-down, and place your hands shoulder-width apart under your chest. You can either perform the push-up on your knees or, for more of a challenge, on your toes. Bend your arms and lower your body as far down as you are comfortable. Push your body back up by straightening your arms without locking your elbows.
Ball Squeezes
Stand with your feet shoulder-width apart and hold a ball with one hand on each side at its widest point. Hold the ball directly in front on your chest and squeeze your hands engaging your chest muscles. Hold for 20 to 30 seconds.
Chest Fly
Lie on the floor or a bench with weights. Keeping a slight bend in your elbows, extend your arms in front of your chest. Face your palms inward and lower the weights out to the side, stopping prior to shoulder level. Bring the weights back in front of the chest and repeat.
Chest Press
The chest press works the chest muscles, but also the shoulders and triceps. Lie on a bench or floor while holding the weights over your chest keeping your elbows bent at 90 degrees. Without locking your elbows, press your arms up then lower back to the starting position.
References
- "Women's Strength Training Anatomy"; Delavier, Frédéric; 2003
- "ACE Personal Trainer Manual The Ultimate Resource for Fitness Professionals"; 3rd Edition; Cedric X. Bryant, Daniel J. Green (eds); 2003
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