Women often fail to properly exercise the chest muscles, if at all. However, strengthening the major muscles of the chest, including the pectoralis major and pectoralis minor, helps give you a toned, fit look and gives your breasts a lift. Perform a pectoral-strengthening workout at least twice a week with at least a day off between workouts. Complete two to three sets of 10 to 12 repetitions of at least three exercises during chest-strengthening workouts.
Weighted Chest Exercises
Lie your back on a flat weight bench to perform several different weighted exercises to work the upper and lower heads of your pectoral muscles. Use either a barbell or two dumbbells to perform bench presses, pushing the bar or dumbbells from your chest straight into the air above your chest. Chest flyes performed with dumbbells will also strengthen this area of your chest. Keep your elbows slightly bent and pointed outward as you bring the dumbbells together in front of your chest in an arching motion.
Weighted Upper and Lower Chest Exercises
If you want to concentrate on strengthening either your upper or lower chest, you can perform most flat bench chest exercises with the back of the weight bench positioned on an incline or decline. For example, perform bench presses on a bench inclined 45 to 60 degrees to target your upper pectoral muscles, or decline the bench 45 degrees to concentrate on your lower pecs. Chest flyes can be performed in the same manner as well.
Resistance Band Exercises
Chest presses can be performed with resistance bands to target both your upper and lower pectoral muscles. Lie on your back on the floor or on an exercise mat. Wrap a resistance band underneath your middle back, hold one end in each hand and straighten your arms, pushing your fists toward the ceiling. Choke up on the ends of the bands to increase the resistance. This exercise may be performed with each arm simultaneously or alternating repetitions with each arm.
Bodyweight Resistance Exercises
If you do not feel comfortable strengthening your chest muscles with weights, or if you don't have access to equipment, you can strengthen your pectorals using your own bodyweight. Pushups and chest dips are an efficient exercise for targeting your pectoralis major. Pushups may be performed with your knees on or off the floor; however, as you physically progress, strive to perform traditional pushups, in which your body forms a straight line from your head to your feet. Chest dips are performed much like tricep dips, except your hips are bent forward slightly to target the pectoral muscles.
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