The breasts are composed of fatty tissue, glands and ducts. Muscles lie underneath and to the sides of the breasts. When you want to enhance your breasts, it is the muscle that you need to focus your attention on. Performing specific exercises cannot make the breasts themselves larger, but you can build up the muscle and give your breasts a perkier appearance. You can do these exercises with the aid of several fitness tools.
Step 1
Lift a barbell to do bench presses. Lie on the bench and grab the bar with a wide grip. Push it off the supports and hold it directly above you. Slowly lower the bar until it lightly touches your chest. Push it back up and repeat.
Step 2
Lie on an incline bench to do incline presses. Hold dumbbells an inch apart directly above you with your palms facing away from you and your arms outstretched. Lower the weights down by bending your elbows. Stop when you feel a strong contraction in your upper chest and your upper arms are parallel to the floor. Push the weights back up to the starting point and repeat.
Step 3
Execute a set of incline push-ups with a flat weight bench. Place your hands shoulder-width apart on the bench and place your toes hip-width apart behind you on the floor. Push your body up and straighten your back by contracting your abs. Lower your chest down to a fist-width from the bench, push yourself back up and repeat.
Step 4
Perform chest flys on a flat bench with a pair of dumbbells. Lie face up with the weights held an inch apart above you with your palms facing each other. Slightly bend your elbows and maintain that bend as you lower the weights out to the side. Stop when your upper arms are parallel to the floor. Push the dumbbells back up and repeat.
Step 5
Move your arms in an arcing motion to do around the worlds. Lie face up on a flat bench with dumbbells in your hands and your arms extended behind your head. Keep your palms up and move your arms away from your body and back in toward your body to a point right above your thighs. Reverse the motion to bring the weights back to the starting point. Keep going back and forth in a smooth and continuous fashion. Do not let the weights bang into each other at either point.
Tips and Warnings
- Perform 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 alternating days. Add in some back exercises like bent-over rows and lat pulldowns to prevent muscle imbalances.
Things You'll Need
- Bench
- Barbell
- Dumbbells
- Incline bench
- Decline bench
Member Comments