Breast muscles, also known as pecs or chest muscles, are responsible for shoulder and arm movements, along with pushing and pulling forces. It is important to exercise these muscles to maintain their tone and prevent injury during daily movements. Fortunately, the breast muscles can be exercised just two to three times a week to see improvement.
Dips
Dips are a great exercise for your entire breast muscle area. To complete this exercise, you will need dip bars or a dip machine, typically found at a health club. Stand in the center of the bars. Place your hands on the bars and either jump upward or push yourself upward so that your body is hanging between the handlebars and your arms are straight. Bend your elbows slowly and lower your body as far down as possible, then slowly return to the starting position. Lean forward with your chest to isolate your upper breast muscles. If you are new to this exercise, allow a partner to hold your feet to decrease the workload.
Chest Press
The chest press is an exercise that can be done at home or at the gym. Select a type of weight to use, such as two dumbbells or a barbell. Lie on a bench or similar flat surface with your back and head flat. Hold the weights straight up and over your chest horizontally with your arms slightly bent. Lower your arms until your upper arms are level with the floor, then return to the starting position.
Start with a lighter weight of 5 to 10 lb. until you are comfortable performing this exercise. Increase the weight as you gain strength and confidence with the movement. Try lying on a decline bench to increase the intensity of the chest press as well.
Push-Ups
Push-ups are a versatile and constantly challenging breast muscle exercise. To complete a standard push-up, start on your hands and toes and keep your entire body in a straight line. Your can place your feet together or up to a foot apart. Place your hands directly beneath your shoulders and slowly lower your body by bending your elbows. The goal is to go low enough to create a 90-degree angle with your arms. Press your body back upward to the first position to complete one push-up.
If you are not able to complete a standard push-up, start on your knees instead of your toes. Your body should still be in a straight line from your thigh to your head. You can also place your hands on a raised surface, such as a fitness ball, a counter top or arm of a sofa, to build your upper-body strength and then advance to a standard push-up.
To increase your workload and add variety to your push-up, try various positions. Place your hands and feet closer together and wider apart. Lower your body in a very slow motion by counting to four, holding for four seconds and returning to the starting position by counting to four again. For an extremely advanced version of a push-up, place your feet on a raised surface, such as a sturdy chair or step. If you are really strong, you can perform push-ups with just one hand at a time.
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