Women who are not happy with their breast size often turn to implants as a remedy. Although this surgery might be successful in making your breasts larger, it can also come with unwanted side effects and complications such as pain, infections, ruptures and a loss of sensation. To avoid these instances, you can take another approach that involves weight training exercises. Being that the breasts are composed of fat, the exercises will not have an effect on them directly. However, they will target the muscle that lies beneath and above them. This can help make your breasts more perky and give off the appearance that they are bigger.
Step 1
Lift a barbell up in the air to do bench presses. Lie on the bench and grab the bar with a wide grip. Push it off the supports and hold it above you. Lower it down until it is right above your chest and push it straight back up.
Step 2
Target your upper chest with incline presses. Lie on an incline bench with dumbbells in your hands and your arms fully extended. Lower the weights down by bending your elbows. Stop when your upper arms are parallel to the ground and push the weights back up until they are an inch apart.
Step 3
Utilize the weight bench to do incline push ups. Place your hands on the bench about shoulder-width apart. Fully extend your arms and contract your core muscles to keep your back straight. Lower your chest toward the bench by bending your elbows. Stop when you are about 4 inches away and push back up.
Step 4
Secure your lower legs under the supports on a decline bench to do decline flys. Hold dumbbells above you with your arms extended and your palms facing each other. Bend your elbows slightly and maintain that bend as you lower the weights to your sides. Stop when your upper arms are parallel to the floor and push the weights back up until they are an inch away from each other.
Step 5
Squeeze a stability ball with all your might. Stand with your feet shoulder width apart and pick up the ball with both hands. Place them at the widest point of the ball and squeeze it forcefully for 30 to 45 seconds.
Tips and Warnings
- Do 10 to 12 reps and three to four sets of the exercises with the heaviest weights you can lift. Work out three times a week on nonconsecutive days. If you feel uncomfortable lifting heavy weights, use a spotter for assistance. To avoid muscle imbalances, target your back one to two times a week. Perform exercises like back rows, lat pulldowns and back extensions.
Things You'll Need
- Incline bench
- Flat bench
- Barbell
- Dumbells
- Decline bench
- Stability ball
