Wanting bigger breasts often crosses most women's minds at some point. It is even likely that as a woman you might be willing to engage in exercise to get larger breasts. The breasts are made up of mammary glands, fat tissue and connective tissue and set on top of your chest muscles. By building your chest muscles with strength training, you can enhance your bust's lift and--ultimately--enlarge your breasts.
Step 1
Engage in chest strength training three days a week for at least 20 minutes. Be sure to use weights that let you complete no more than six to eight repetitions for each set; try to complete three to five sets for each exercise. Lower repetitions and higher sets help you to build more muscle to enlarge your breasts.
Step 2
Change the type of exercises you do. By changing out the types of exercises you do, it helps you avoid reaching a plateau where your muscles no longer gain mass. Be sure to choose a variety of exercises. Add new exercises every three to four weeks.
Step 3
Perform wall-ups as part of your strength-training program. Stand 2 to 3 feet in front of a wall. Place your hands on the wall at chest level. Keep your body in a straight line; slowly lower yourself closer to the wall by bending your elbows. Go as low as you can or until your nose touches the wall. Slowly push yourself back to the starting position.
Step 4
Execute lying dumbbell pull-overs to isolate and improve your chest muscles. Lie flat on a bench while holding a dumbbell with both of your hands. Straighten your arms and lift the dumbbell over your face; the dumbbell should be hanging in a vertical position. Bend your elbows to lower the weight behind your head in a slow, controlled motion. Straighten your arms again.
Step 5
Engage in single-arm dumbbell flyes. Lie flat on a bench while holding a dumbbell in your right hand straight over your chest. Use your left hand to hold onto your hip or the bench for stability. Slightly bend your elbow and lower the weight slowly outward to the right side of your body. Stop when your upper arm is parallel to the floor. Very slowly return the weight to the original position. Remember to complete the exercise on the left side.
Things You'll Need
- 2 dumbbells
- Bench
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