The breasts predominately comprise fatty tissue, ducts and glands. Contrary to popular belief, they cannot be enlarged by doing exercises. But there is muscle that lies underneath and to the sides of the breasts that can be worked. Doing exercises that target this muscle can help give your breasts a lift and make them perkier.
Step 1
Adjust a bench to a 45-degree incline position. Lie on the bench with dumbbells in your hands and your arms extended straight above you. Turn your palms so they face your feet. Contract your abs and lower the weights down by bending your elbows. Stop when your upper arms are parallel to the floor and your elbows are bent 90 degrees. Push the weights back up, stop when they are an inch apart and repeat for 10 to 12 reps. Do three to four sets.
Step 2
Sprawl out on a flat bench to do chest presses. Lie on your back and hold the dumbbells straight above you. Lower the weights until your upper arms are parallel to the ground and your elbows are bent 90 degrees. Push them back up and repeat 10 to 12 times. Do three to four sets.
Step 3
Hook your feet under the padded support on a decline bench. Lie on your back and hold dumbbells in your hands with your arms extended straight above you. Lower the weights by bending your elbows and stop when they are at the level of your lower chest. Push them back up until they are an inch apart and repeat. Do 10 to 12 reps and three to four sets.
Step 4
Use the weight of your body to do push-ups. Lie on your stomach with your hands directly under your shoulders and your knees on the floor. Lift your feet up and cross your lower legs. Push your upper body off the floor until your arms are extended, then lower yourself back down until your chest is the width of your fist away from the floor. Do 10 to 12 reps and three to four sets.
Step 5
Lie on the flat bench one more time to do flyes. Hold dumbbells in your hands with your arms fully extended and your palms facing up. Slightly bend your elbows and maintain that bend as you lower the weights to your sides. Stop when your upper arms are parallel to the floor, then push them back up until they are an inch apart. Do 10 to 12 reps and three to four sets.
Tips and Warnings
- For a more challenging variation on the push-ups, place your toes on the ground instead of your knees. Use the heaviest weights you can handle for the exercises. For the flyes, you are going to have to use lighter weights than you did with the other exercises.
Things You'll Need
- Adjustable bench
- Dumbbells
- Decline bench
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