Breasts are composed of fat tissue, milk ducts and glands. To firm and lift the breast, perform exercises that work the pectoral muscle underneath the breast tissue. In addition, aerobic exercises may help lift the breast by removing excess weight in the area. For the most effective breast lifting and firming regimen, try a combination of aerobic and pectoral-targeting exercises.
Door Pushup
Door pushups work the chest muscles, but they also help you build upper body strength. Stand 2 feet away from an open doorway. Extend your arms at shoulder height and parallel to the floor and grab onto each side of the door's trim. Standing on your toes and keeping a firm grip on the trim, lean forward until your chest is flush with the opening of the doorway. Contract your pectoral muscles when reaching this position. Hold for a few seconds and return to the starting position. Perform one set of 5 to 10 repetitions. Gradually increase your repetitions as your upper body strength grows.
Barbell Bench Press
Barbell bench presses require a spotter and a free weight flat bench press machine. Equip the barbell with as much weight as you can comfortably lift. Lay on the bench facing upward, with your trunk firmly on the bench and your knees bent. Grab the barbell in front of you with a grip that is slightly more than shoulder-width apart. Position your spotter on the other side of the barbell. Lift the barbell and gently lower it in a slow and controlled fashion until it is three inches from your chest. Lift the barbell up above your head in a quick, explosive manner above your head. This is one repetition. Repeat as many as you can without failure or without compromising the exercise technique.
Incline Cable Fly
This exercise requires a free-standing incline bench, a spotter and a cable pulley machine that has cable pulleys on each side. Place the bench in the middle of the machine and sit down with your back against the bench. Use a low pulley on each side, notes Shapefit.com. Have your spotter hand you a pulley in each hand. Your arms should be stretched out to your sides, with your elbows slightly bent and your palms facing toward each other. This is the starting position. Lift the pulleys up and meet them together above your head. As you do this, contract your pectoral muscles. Hold for one count. Lower the pulleys in a slow, controlled fashion to the starting position and repeat as often as you can without failure.
Pec Deck Butterfly
The pec deck butterfly exercise works the chest muscles using the peck deck machine. Sit down on the machine and grab onto the handles, bending your elbows around 90 degrees. This is the starting position. Using your forearms and elbows, push the two handles toward each other, stopping when the backs of the handles touch. Contract your pectoral muscles as you reach this position. Hold for one count and return to the starting position. Perform as many as desired.
References
- Self Growth; Breast Firming Tips and Techniques to Improve Breast Firming; Dr. Mike Boucher
- Shape Fit; Workout Questions -- Best Exercises to Reduce Breast Size
- Ayushveda; Breast Firming Exercise; July 16 2008
- Shape Fit; Chest Exercises -- Barbell Bench Press
- Shape Fit; Chest Exercises -- Pec Deck Butterflys
- Shape Fit; Chest Exercises -- Incline Bench Cable Flyes
Member Comments