The breasts are an area of concern for many women when it comes to body image. From an anatomical standpoint, the breasts are composed mostly of fat and glandular tissue. Underneath the breasts lies muscle, and this is where you should turn your attention when trying to increase the look of your breasts. Performing specific chest exercises will not make the actual breast tissue bigger, but it can help give your breasts a lift and make them look perkier.
Step 1
Do push-ups. Lie on your stomach with your hands directly under your shoulders and your knees on the ground. Lift your lower legs up in the air and cross them. Push your upper body off the floor until your arms are fully extended. Tighten your core to maintain a straight back and lower yourself toward the floor. Stop when your chest is the width of your fist away, push back up and repeat. If you need more of a challenge, place your toes on the ground instead of your knees.
Step 2
Use an incline bench to target your upper chest muscles. Hold dumbbells 1 inch apart straight above you with your knees bent and feet flat on the floor. Turn your palms so they are facing forward. Slowly lower the weights down by bending your elbows. Stop when you feel a strong contraction in your upper chest, push them back to the starting point and repeat.
Step 3
Brace your lower shins under a pad on a decline bench to target your lower chest. Lie face-up on the bench and hold dumbbells straight above you with your palms facing forward. Lower the weights down by bending your elbows. Stop when they are at stomach height and push them back up. Stop when the dumbbells are an inch apart and repeat.
Step 4
Lie face-up on a bench to do chest flys. Hold dumbbells an inch apart above you with your palms facing each other. Slightly bend your elbows and maintain that bend as you lower the weights down by your sides. Stop when your upper arms are parallel to the floor, push the weights back to the starting point and repeat.
Tips and Warnings
- Perform 10 to 12 reps and four to five sets of the chest exercises with the heaviest weights you can handle. Work out three times a week on alternating days. Make sure you mix in some back exercises to avoid upper body postural distortions. Back rows, lat pulldowns and back extensions are examples. Make sure you are eating sufficient calories while exercising. Remember that you are trying to bulk up, not lose weight. For that reason, avoid going on any crash diets. Also, consume healthy foods like lean meats, whole grains, fruits and vegetables.
Things You'll Need
- Dumbbells
- Flat bench
- Incline bench
- Decline bench
Member Comments