The breasts are highly composed of fat. When you want to tone them, focus your efforts on the muscle that lies underneath and to the sides. Specific weight training exercises using the weight of your body and fitness equipment can build this muscle and give the breasts a perkier look. Aim for 10 to 12 reps and four to five sets of each exercise. Take two days off between your workouts.
Incline Bench Presses
Incline bench presses are done with a barbell. Lie back on the bench with your knees bent and feet planted firmly on the floor. Reach up and grab the bar with a wide grip. Hoist it off the supports and hold it straight above you. Slowly lower it to lightly touch your chest. Push it back up and stop just shy of locking out your arms. Repeat for a set of reps. Feel the contraction in your upper chest area when the bar is in the low position. Use a spotter to help you lift the bar off the supports.
Chest Presses
Chest presses are done on a flat bench with dumbbells. Lie on the bench and hold the weights an inch apart above your chest with your palms facing your knees. Slowly lower the weights by bending your elbows. Stop when your upper arms are parallel to the floor and you feel a strong contraction in your middle chest. Push the weights back up to the starting point and repeat.
Ball Push-ups
Ball push-ups are performed with a stability ball and target the lower chest area. Place your hands shoulder-width apart on the ball and walk your feet backward so your body forms an angle to the ground. Lift your hips and tighten your abs to form a straight line from your shoulders to your heels. Lower your body by bending your elbows. Stop when your stomach lightly touches the ball, push back up and repeat.
Cable Crosses
Cable crosses are performed inside a dual cable machine. Attach single handles to high settings and stand in between the two weight stacks. Reach up and grab a handle in each hand and lean forward slightly. Push the handles straight down in front of your pelvis and squeeze forcefully for a second. Raise the handles back up until your arms are parallel to the floor. Repeat.
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