Toning up your breast area requires you to exercise your pectoralis major, the muscle that lies under breast tissue. The pecs work to push, or adduct, the arm as well as flexing and medially rotating the arm. Regular resistance training sessions will improve the muscle tone and definition when combined with cardiovascular exercise and a healthful, balanced diet.
Free Weights
Free weights include dumbbells and barbells or any other weight that is not attached to a cable or machine. Free weights can simulate real-life movements and allow you to work within a range of motion that is comfortable for you. Dumbbells can be used to perform chest presses or pec flies while the barbell can be used for a bench press. Combine these exercises with an adjustable bench and you can perform them at an incline, decline or flat to challenge your pecs from different angles.
Machines
Chest machines allow you to perform exercises in a controlled pattern. Machines guide your movement and can be adjusted to fit different-size people in order to provide the safest exercise possible. Chest machines can be upright or attached to a flat bench. Common machines include a chest press or pec fly. Unlike free weights, you will be limited to one exercise per machine.
Bands and Cables
Bands and cables can also be used to challenge your pec muscles. With both, you can set the line of pull, or resistance, so you can press straight forward, slightly up or slightly down to work your chest from different angles. You can also choose to work one side at a time or together. You are also able to control your range of motion and are not limited by machine movement or the pull from gravity.
Training Recommendations
Train your pecs two to three days per week on nonconsecutive days in order to tone your breast area, according to the American College of Sports Medicine. Perform one to three sets of 12 to 20 repetitions with a weight that is challenging. If you are doing full-body workouts, do only one or two exercises for your pecs at each workout. If you are doing a split workout and only working one or two muscle groups per workout, choose three to four exercises for your pecs. Change your exercises every four to six weeks to see continual progress.
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- University of Michigan: Anatomy Tables -- Pectoral Region and Breast
- American Council on Exercise: Chest Exercises
- MayoClinic.com: Weight Training -- Free Weights vs. Machine Weights
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
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