Whether you're male or female, you might desire to have a more firm chest. If you have breasts or chest fat, this tissue sits on top of pectoral muscles, which are commonly referred to as chest muscles. To complete a breast-firming workout you will need to include pectoral exercises along with fat-burning cardio exercise. Together, these two types of exercise will reduce any chest fat, tighten up your chest muscles and give you firmer breasts.
Warm-Up and Cool-Down
Before you exercise your chest muscles it is essential that you warm them up. The warmup prepares your muscles for activity and reduces your risk for injuries. Perform three to five minutes of low to moderately intense activity that engages your chest and upper body muscles. Try running in place, jumping jacks and arm circles. The cool down portion of your workout helps you transition from exercise to rest. Walk around for three minutes until your heart rate slows down and perform three to five different chest stretches. The doorway chest stretch is beneficial for your breasts and upper body. Stand in a doorway with your arms straight out on the inside portion of the wall. Lean forward until you feel a gentle stretch across your chest, hold for 15 to 20 seconds and release.
Guidelines
The amount of weight you use along with the number of sets and repetitions you perform is crucial to a breast-firming workout. If you use weights that are too heavy or too light you may never meet your goals and you might end up wasting your time. To firm and tone your breasts you need to perform high repetition and low weight training for your pectoral muscles. For this type of training you need to use weights that you can only complete eight to 12 repetitions for each set. You should be able to complete at least eight repetitions, in proper form, but the last three repetitions should feel next to impossible. This style of training tones your current muscle tissue, improves your muscular endurance and does not add bulky size to your breasts. According to the American College of Sports Medicine, each workout should include at least eight to 10 exercises. Rest for 30 to 60 seconds between each set you perform.
Strength Exercises
There are numerous exercises to strengthen your pectoral muscles -- be sure to select exercises that feel challenging and realistic for your fitness level. You can use weights or weighted machines to perform the bench press, the pec deck, incline chest flys and cable crossovers. If you lack fitness equipment you can perform standard pushups, wide grip pushups and inchworms to strengthen your chest muscles.
To perform incline chest flys, you will need to use an incline weight bench and two dumbbells or a barbell. Sit on the bench and place your head on the higher end of the bench. Hold the weight at chest level just above your body. Slowly straighten your arms, return to the starting position and repeat for eight to 12 repetitions.
Cardio Exercise
The cardio portion of your breast-firming workout should be performed after your strength training exercises. During the beginning of a workout, your body burns through stored sugar for energy and then it uses stored body fat for energy. By the time you begin your cardio workout your body will be able to burn a larger amount of body fat than if you performed cardio exercise first. As you reduce body fat you will also remove any excess chest fat that could be working against your goal to have firm breasts. Focus on exercises that engage your chest muscles for added pectoral strengthening, such as running, rowing, swimming, kickboxing and the elliptical trainer.
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