Before you get visions of building bigger breasts through exercise, be aware that the breasts are highly composed of fat. This means they cannot be enlarged with a workout, however, the pectoral muscles beneath the breasts can. By building these muscles, you will give your breasts a lift and at the very least, make them look more perky and sizable.
Pre-workout Stretching Tips
Doing a workout for the breasts involves multiple movements of the limbs and body. This in turn activates a high percentage of joints and muscles. If you step into the gym and start cranking out reps without first stretching, you run the risk of suffering a muscle strain or some other form of injury. Take the time to do a five-minute light cardio warmup, then proceed to do a series of dynamic stretches. These help acclimate your body to exercising movement. Include stretches such as arm crossovers, arm circles, shoulder shrugs, shoulder rotations, trunk twists and side bends.
Pectoral Anatomy
The pectorals take up a lot of space on the chest. Due to their size, you are best served doing exercises from multiple angles. Every time you change the angle, you also change the emphasis on your muscles. This will ensure you achieve full development and make the most progress. Include exercises like incline bench presses, flat bench presses, decline presses and flys. Inclines target the upper pecs, flat bench presses target the middle pecs, decline presses target the lower pecs and flys target the inner pectoral region. Use free weights with all of your exercises because they lead to a higher amount of muscle recruitment than machines do.
Technique with Training
Technique is everything when you do pec exercises, or any exercises for that matter. The key is to never use momentum and to always move the weights through a full range of motion. Ignoring these principles will not only compromise your progress, but also increase your chances of injury. For flat bench presses, lie face-up on the bench while holding the weights an inch apart above you with your arms fully extended and palms facing your knees. Slowly lower the weights to your sides by bending your elbows and stop when you feel a good stretch in your mid-chest area. Push the weights back to the starting position in a steady motion and repeat.
Resistance
Heavy resistance is a key component of your workout. The heavier the weights, the more muscle you will build. Use a resistance that you can only lift eight to 12 times with proper form. If it makes things easier, have a spotter on hand to assist you. Do four or five sets of each exercise and work out every three days. If you train every day, your muscles will not have time to fully heal, and you risk hurting yourself.
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