The breasts are often referred to as the bust line or just simply the "chest." The tissue that composes the breasts includes fat, glands and ducts. Underneath and to the sides of the breasts lies muscle. When you want to enlarge your bust line, you need to work this muscle with various chest exercises. Being that the breasts are highly composed of fat, they themselves cannot be made bigger. But working the muscles around them can firm them up and provide a perkier appearance.
Step 1
Lie face-up on a bench to do chest presses. Hold dumbbells straight above your head with your palms facing forward and the weights an inch apart. Slowly lower the dumbbells down to your sides by bending your elbows. Stop when your upper arms are parallel to the floor, push them back up and repeat.
Step 2
Perform a set of incline presses to target your upper chest. Lie on an incline bench and hold dumbbells above you with your palms facing forward and the weights an inch apart. Slowly lower them down to your sides until you feel a strong contraction in your upper chest. Push them back up and repeat.
Step 3
Hook your lower legs under the pad of a decline bench to target your lower chest. Hold dumbbells above you with your palms facing your legs and the weights an inch apart. Lower them down until they are at stomach height, push them back up and repeat.
Step 4
Execute a set of dumbbell flies to work the width of your chest. Lie on a flat bench and hold dumbbells above you with your palms facing each other. Bend your elbows slightly and maintain that bend as you lower your arms to your sides. Stop when your upper arms are at chest height. Push them back up until they are in inch apart and repeat.
Step 5
Squeeze a stability ball between your arms to do an isometric chest exercise. Stand behind the ball with your feet shoulder-width apart. Grab it with one hand on each side at its widest point. Hold it straight in front of your body at chest height and squeeze it as hard as you can. Hold for 20 to 30 seconds, release and repeat.
Tips and Warnings
- Perform 10 to 12 reps of all the exercises except ball squeezes. Use the heaviest weights you can handle while still maintaining good form. Perform three to four sets of all the exercises and work out three times a week with one day of rest in between.
Things You'll Need
- Bench
- Dumbbells
- Incline bench
- Decline bench
- Stability ball
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