The breasts are composed of fat, glands and ducts. Underneath and to the sides of the breasts lies muscle. Being that the breasts themselves are highly composed of fat, you need to focus all of your attention on the muscle underneath to help firm them up and give them a perkier appearance. This takes the right grouping of exercises that involve free weights, body weight and and multiple angles.
Step 1
Lie face up on a flat bench to do dumbbell chest presses. Push the weights straight up, hold them an inch apart and turn your palms so they are facing your knees. Lower the weights down by bending your elbows. Stop when your upper arms are parallel to the floor. Push the weights back up and repeat. Do not let your elbows completely lock out when you push the weights up.
Step 2
Position your toes hip width apart on an aerobic step to do decline push-ups. Place your hands on the ground shoulder-width apart and push yourself up in the air. Tighten your core to get your back straight and lower your body towards the floor. Stop when your chest is approximately 2 to 4 inches away from the floor and push back up. Repeat for a set of reps.
Step 3
Execute a set of decline dumbbell presses to target your lower chest muscles. Hook your lower shins under the padded support brace and the hold the weights an inch apart directly above you with your palms facing your knees. Bend your elbows and lower the weights down to the height of your upper stomach. Push the weights back up and repeat.
Step 4
Perform chest flys with dumbbells. Lie on the bench with the dumbbells held straight above you. Twist your wrists so your palms are facing each other and hold the weights an inch apart. Slightly bend your elbows and maintain that bend as you lower the weights to your sides. Stop when your upper arms parallel the floor and push the weights back up. Repeat for a set of reps.
Step 5
Grab an exercise ball to firm up your chest isometrically. Stand with your feet shoulder width apart and place your hands on the ball at its widest point. Lift it off the floor and hold it straight in front of your chest with your arms extended. Press into the ball with all your might and hold for 20 to 30 seconds. Release, take a short rest and repeat.
Tips and Warnings
- With the exception of the ball squeeze, do 10 to 12 reps of your chest exercises. Do four to five sets of all the exercises and work out every three days.
Things You'll Need
- Bench
- Dumbbells
- Aerobic step
- Decline bench
- Exercise ball
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