If you are a woman, it is pretty likely that at some point in your life you've criticized your breast size. If you are still feeling down about your breast size and want to give your bust a boost without surgery, you are in luck. Because the breasts sit on top of pectoral (chest) muscles, you can use strength training to build more pectoral muscle mass and enhance your breast size.
Dips
To complete dips, you can use dip bars or an assisted dip machine. Dip bars require you to use all of your upper body strength to lift and lower your body weight. Try having a partner hold your legs if you are new to using dip bars. Start in between the handlebars with one hand on each grip. Jump upward or press yourself upward so that your arms are straight down, hands at hip level, and your legs are hanging in between the dip bars. Bend your knees to avoid touching the floor during the exercise and lean forward slightly to isolate your pectoral muscles. Slowly lower your body as far as you can and press back upward to the starting position. Perform as many dips as you can in one set.
Push-Ups
Push-ups are a simple, yet effective pectoral exercise. Push-ups can be modified based on your experience level and quickly can improve your pectoral muscle mass. A standard push-up is done with your hands and toes on the floor. Keep your body in a straight line, lower your body by bending your elbows and push back upward to the starting position.
If a standard push-up is too challenging at first, try performing modified versions of the push-up. The most common modified push-up is done on your hands and knees. Be sure to keep your body in a straight line and to rest on the area just above your knees instead of the center of your kneecap. You can also try modifying your push-ups by completing an incline push-up. For this style, you start with your feet on the ground and your hands placed on an elevated surface like a counter, bench or aerobic step.
To make the push-ups harder, try moving your hand positioning in the standard push-up position. Try placing your hands farther apart, closer together and using just one hand when you complete a push-up.
Bench Press
During the bench press, you lift and lower weights over your chest using your pectoral muscles. You can utilize a barbell or two dumbbells for this exercise. Lie on a bench with your back and head flat. Plant your feet firmly on the floor for balance and hold the weight just above your chest. Focus on using your pectoral muscles to press the weight straight up until your arms are almost straight and then slowly lower back down. Once you can complete 10 to 12 repetitions easily, it is time to increase the amount of weight you use.
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