Exercise will not increase your bust size, nor will it reverse the inevitable downward forces of gravity. Fortunately, a well-designed dumbbell training program strengthens the pectoral muscles, which support your bust. Pectoral workouts increase muscular definition, making your breasts appear firmer. Using heavier weights with lower repetitions might increase pectoral muscle size, and make your bust look bigger.
Training Schedule
Perform three weekly bust exercise sessions, allowing 48 hours between workouts. If increased muscle size is your goal, use heavier weights, and perform three sets of six to eight repetitions. For definition, perform three sets of 12 repetitions using a moderate weight.
Bench Press
The dumbbell bench press is one of the most common pectoral muscle strengthening exercises. While the pectoral muscles are the prime movers of the exercise, the deltoids or shoulder muscles, as well as the triceps or backs of the arms, assist the movement. If you are doing a total body workout, avoid fatiguing your supporting muscle groups before you perform your chest exercises. Lie supine on a flat bench, holding one dumbbell in each hand. Bend your elbows and align the dumbbells with the center of your chest. Slowly extend your elbows and create an arc, so that the weights move toward each other. Bend your elbows and return with control.
Incline and Decline
Changing the angle of the chest press exercise works different parts of the muscle, and increases definition. The incline press emphasizes the upper pectoral muscles. Sit on a bench angled at 45 to 60 degrees. Perform the exercise with your knees bent, and your feet flat on the floor. The decline press accents the lower pectoral muscles. Use a sit-up slat board if a decline board is unavailable, and lie supine with your head on the low end of the board.
Chest Fly
The chest fly enhances pectoral muscle cleavage. Lie supine and hold one dumbbell in each hand. Keep your knees bent, your feet flat on the floor, and the top of your head in alignment with the base of your spine. Begin with the weights together, above your chest, with your palms facing each other. Keep your elbows slightly bent. Slowly lower the dumbbells, making a wide arc until they are level with your shoulders. Contract your pectoral muscles to bring them back to center.
Pullover
The pullover puts the finishing touches on your bust workout. In addition to your pectoral muscles, it works the latissimus dorsi, which are the muscles that run down the side of your back, as well as the serratus anterior, or the muscles around your upper ribs. While the exercise does not actually lift your breasts, its upward movements improve your posture, creating an uplifted appearance. Lie supine on a flat bench, holding one dumbbell with both hands, and keeping your elbows slightly flexed. Begin with the weight in alignment with the center of your chest. Then, imagine a zipper traveling up the center of your ribcage. Slowly lower the weight until your inner arms are on the same line as your ears. Use control to return to the starting position.
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