Women sometimes struggle to achieve a firm, uplifted chest. As you age, you may notice that your breasts require more attention to stay firm. Many exercises exist that can help you regain or retain the appearance of a youthful chest. You may choose to perform many of these exercises with weight machines or you may choose to practice these exercises with free weights.
Chest Press Machine
Chest press machines provide a method of working your pectoral muscles, which can ultimately help lift your breasts and give you a firm, strong chest. When sitting at the chest press machine, be sure that your back is pushed firmly against the back of the seat. Adjust the seat so that the arms of the machine are at shoulder height or slightly below. Select a low amount of weight to start that allows you to perform a set of repetitions successfully. Push the arms of the machine until your arms are fully extended. Return to the original position. Attempt to perform three sets of 10 repetitions.
Bench Press
Bench presses can be performed on a weight bench with plate weights. Weight benches can also be moved below a press rack to perform presses. Most weight benches can adjust to inclined, flat and declined positions to work different areas of your chest muscles. Lie on your back at the desired inclination on the weight bench. You may wish to begin bench presses by only lifting the bar, as most bars weigh between 40 and 50 pounds. With a spotter behind you, lift the bar off the rack. Bring the bar down to your chest by bending your elbows. Then push the bar into the air until your arms are extended. Attempt to perform three sets of 10 repetitions.
Chest Flies
Chest fly machines provide an excellent pectoral workout. Adjust the seat of the machine so that the back supports your entire torso. Keep the small of your back pressed to the back of the seat and keep your feet flat on the floor. After selecting an appropriate amount of weight, bring the arms of the machine together until your hands are almost touching. Hold this position for three counts for maximum strengthening. Slowly return to the original position. Attempt to perform three sets of 10 repetitions.
Dumbbells
Dumbbells can be used to perform a wide variety of chest exercises. The chest fly, chest press and bench press can all be performed with this type of equipment. Dumbbells can also work more secondary muscles than many strength training machines. Purchasing a dumbbell set with various weights can help assure your physical progression as you become accustomed to weight.
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