Many women are curious as to how they can increase the size of their bust without going under the knife. When you strengthen your chest muscles, it tones and makes your breast look firmer. Exercises don't increase the size of the breast, but the muscle mass underneath the breast increases. Increased muscle mass of the pectorals muscles gives the illusion that your breast size has increased because the muscle pushes the breast out. It's easy to increase the chest muscles lying under the breast by completing each chest exercise two to three times per week on non-consecutive days. Perform two to three sets of 10 to 12 repetitions. Use free weights with a weight that fatigues your muscles at the last repetition.
Chest Fly
Performing the chest fly strengthens the chest, focusing on the outer muscles. Lie on a bench or floor with weights. Extend your arms in front of you like you're hugging a tree, keeping a slight bend in your elbows. Facing your palms inward, lower the weights out to the side, stopping at shoulder level. Inhale and bring the weights back up over the chest and repeat.
Chest Press
The chest press works the major muscles of the shoulders, triceps and chest. Lie on a bench or floor and hold weights over your chest with your elbows bent at 90 degrees. Press your arms straight up without locking your elbows, then lower them back to the starting position.
Push-up
The push-up works almost every muscle in the body, with an emphasis on the chest and arms. Lie face-down on the floor while placing your hands shoulder-width apart under your chest. For an easier version, complete the push-up on your knees; for a more challenging push-up, complete it on your toes. Bend your arms and lower your body as far down as you can. Straighten your arms and push your body back up without locking your elbows.
References
- "Women's Strength Training Anatomy"; Delavier, Frédéric; 2003
- "ACE Personal Trainer Manual The Ultimate Resource for Fitness Professionals"; 3rd Edition; Cedric X. Bryant, Daniel J. Green (eds); 2003
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