Although it isn't possible to enlarge your breasts without surgery or weight gain, you can perform exercises to develop your chest muscles and give your breasts a lifted and toned appearance. Incorporate pectoral exercises into your total body workout routine twice a week for a firmer and more shapely chest. Warm up for five minutes before your exercises with light aerobic activity.
Performing modified pushups develops the pectoral, or chest, muscles while stimulating the arms and core. Begin on all fours with your hands aligned with the chest. Press your hips forward slightly until your spine is in a straight line. Bend your arms and lower your chest toward the ground. Slowly press yourself up until your arms are straight. Repeat the motion for three sets of 15 repetitions.
Dumbbell Chest Press
The dumbbell chest press works the chest and triceps muscles. Lie back on a flat bench with a dumbbell in each hand. Extend your arms above your chest with palms facing forward. Lower your arms until your elbows are even with the shoulders and bent at 90 degrees. Press the weights up until your arms are straight, returning to the starting position. Repeat for three sets of 15 repetitions.
Chest flys work the center portion of the pectoral muscles that rests on top of the sternum. Begin by lying on a flat bench while holding a dumbbell in each hand. Position your arms straight above your chest and face your palms inward. Bend your elbows slightly and open your arms out to the sides until the dumbbells are aligned with the shoulders. Bring the arms together over your chest, returning to the starting position. Perform three sets of 15 repetitions.
Incline Barbell Press
The incline barbell press engages the top section of the chest, at the top of the breasts. Lie back on an incline bench holding a barbell with both hands. The incline bench should be reclining back at a 45-degree angle. Press the barbell up directly over the chest with your hands spaced shoulder-width apart. Lower the bar down to the chest. Push the barbell up until the arms are extended and return to the starting position. Repeat the exercise for three sets of 15 repetitions.
- Critical Bench: How To Build Your Chest Muscles Properly
- Breast Enhancement Options: Breast Exercises
- Weight Training Manual; National Federation of Professional Trainers