Tightened breasts make a woman seductive and attractive. To maintain her beauty, you can resort to expensive plastic surgery specialists, or you can perform special pectoral tightening exercises designed for women.
The Breast Complex supports the body in a toned, attractive and sexy figure.
There are no muscles in the chest itself, so you should not think that the right exercises will increase its size. Performing such specialized exercises for tightening the pectoral muscles for women will only use the muscles that support and are responsible for the tone of the mammary gland.
Pectoral tightening exercises for women can help prevent breast atrophy and sagging. This is a kind of corrective and supportive exercise that prevents breast atrophy and sagging.
General rules for doing breast lift exercises
Exercises to tighten the pectoral muscles for women are not particularly difficult, but to perform them, you only need small dumbbells weighing 1-1.5 kg and a special mat for exercising on the floor.
One of the mandatory rules for performing any complex for physical development is the need for a light warm-up, which will warm up the body, ensuring the mobility and elasticity of the muscles.
To warm up, you should do several bends, arm waves and squats. Usually, 5 minutes of warm-up is enough, after which you can proceed directly to the complex.
It is necessary to perform exercises for tightening the pectoral muscles (for women) on a regular basis, which will be the key to a beautiful figure.
A fairly common mistake women make when performing pectoral tightening exercises is the use of overly heavy dumbbells weighing 3-5 kg \u200b\u200bor more. For an unprepared organism, such a load is unbearable, the best result cannot be achieved, and harm can be done with 100% certainty.
A fairly common mistake women make when performing pectoral tightening exercises is the use of overly heavy dumbbells weighing 3-5 kg \u200b\u200bor more.
It is important to know! While doing the simple pectoral tightening exercises designed for women, you should maintain correct posture, do not bend your shoulders and keep your elbows apart. It is the correct posture that is the key to the success of the exercises in question.
Standing pectoral tightening exercises
The next complex is performed while standing. From it, it is recommended to choose several exercises that are most suitable for every woman.
An exercise such as push-ups from the wall is considered effective. It is necessary, slightly bending over, stand near the wall, lean on it with your hands and perform light push-ups.
In this case, you need to do push-ups, bending your arms at the elbows. The body should keep the line; the lower back should not be rounded and arched, since the necessary load on the chest is lost.
In a standing position, palms must be joined in front of the chest. Next, the palms are squeezed by force and held in this position for about 10 seconds. Relax your arms and then repeat this exercise at least 5 times.
Exercise mill shows excellent results, which can also be used as a warm-up. Having straightened up, bends forward 90 degrees, at the same time raise the right hand up, and the left - lower down.
Alternately lower and raise arms, rotating the body, making appropriate inclinations. As you do this exercise, you should speed up the rotation.
Exercises for the chest performed on the bench
Exercises that are performed on a gymnastic bench are very popular.... In the absence of it, you can use several stools, which are put together and thereby create an impromptu bench.
Such exercises on the bench allow you to effectively develop the body and affect exactly the chest.
The bench press has shown excellent results in developing chest muscles. Since it is difficult for girls to perform such a press, you can use one bar or a bar with pancakes weighing 1-2 kg. This will be enough to load the desired muscle area. The bench press in question should be performed for 8 repetitions and in 3 sets.
Bench push-ups are another fairly simple and popular exercise.... To perform them, you need to stand with your back to the bench, rest your hands on it, and stretch your legs slightly forward. Next, they slowly squat while bending their arms. Do 5-6 of these squats for 2-3 sets.
Dumbbell Exercises to Tighten the Pectoral Muscles
Weighted exercises are considered the most effective. They give additional stress. You can do it both in the gym and at home, replacing the dumbbells with bottles of sand.
You will need two small dumbbells weighing about a kilogram. Hands with dumbbells are freely lowered to the level of the hips, the hands are directed towards the body. Then slowly, gently raise your hands up and inhale at the same time. This exercise is done in 3 sets of 10 reps. Rest should be one minute between each set.
Performing the Pullover exercise, you need to monitor the pelvic region, which should not rise from the bench
Swing dumbbells forward is another simple, but at the same time effective exercise. It allows you to develop the deltoid muscle. This exercise can be performed while standing and sitting.
When swinging, the arms are initially parallel to the hips along the body. The dumbbells should be taken so that when performing the swings, the fingers move from the chest. The weights themselves should be raised to approximately shoulder level while inhaling.
In this case, you should not make sharp jerks - it is necessary to raise and lower your arms at an average smooth pace.
The most popular exercise to help strengthen and tighten the pectoralis muscles is the lying or reclining exercise on a bench. Dumbbells weighing 2-3 kg are required for wiring. They take a comfortable position on the bench, arms with shells are bent at the elbows at an angle of about 45 degrees.
Next, you should carefully reduce and spread the dumbbells, as if trying to hug an invisible tree with your hands. After just a few approaches, you can feel the load on the desired muscle groups, and after a few weeks of such exercises, the first results will be noticeable.
Caution! Efforts should be correctly measured when performing this exercise with weights. It is necessary to control the movement of the hands, which should not deviate from the initial angle of 45 degrees. Effectiveness is noted with 4-5 approaches.
With dumbbells on a bench, you can also do an exercise such as Pullover.... It uses the muscles of the shoulders and chest simultaneously. Dumbbells weighing 2-3 kg are required to perform. The exercise under consideration is performed lying, with the support of the back in the bench. The body is perpendicular to the bench, the legs are bent at the knees at right angles and rest on the floor.
The shells must be carefully taken by the bar, after which, moving exclusively the arms in the shoulders, the dumbbells should be lifted up and down. In this case, you need to monitor the pelvic region, which should not rise from the bench, otherwise the pectoral muscles will not be worked out during this exercise.
Top 5 Most Effective Breast Exercises
If you compose a kind of top 5 exercises for tightening the pectoral muscles for women, then the following can be noted:
| Exercise | How to do |
| Classic push-ups. | Take the starting position: lying on a gymnastic mat. Hands are placed strictly shoulder-width apart, the hands are turned outward. The back is absolutely flat without deflection. It is necessary to perform push-ups slowly, lowering the body straight to the floor and bending your elbows. The chest practically sinks, but you should not lie on the floor. Do 10 repetitions in 3 sets. |
| Dumbbell bench press lying on the floor. | Lie on your back, legs slightly bent. Dumbbells weighing 2-4 kg are taken into the hands. Hands are spread apart, shoulders touch the floor. The dumbbells are lifted vertically up until the arms are straightened. Performed at least 6 times in 3 sets. |
| Raising hands with dumbbells. | Initial position: sitting or standing. It is necessary to raise the dumbbells in front of you, while the arms are slightly bent at the elbows. Hands should be slowly spread and brought together. Repeat, depending on the weight of the dumbbells, 10 to 20 times. |
| Push-ups from the uneven bars. | This exercise will require appropriate physical strength. You should grab the handrails as wide as possible, your body should be perpendicular to the floor. The legs are bent at the knees, at the entrance they slowly lower the body down, supporting it exclusively with the hands. Then, also slowly and gently lift the body up. You should perform at least 5 repetitions. |
| Skier. | Stand up straight, take small dumbbells in their hands. Hands imitate the movements of the skier and his swing with sticks. The movements of the hands from the hip are smooth. For a good result, women are recommended to perform such exercises for tightening the pectoral muscles for at least 2 minutes. |
Important to remember! Any, even the most effective, exercise must be performed correctly. This applies to both the position of the body during the performance of such workouts, and the intensity of repetitions, the correct observance of the number of approaches and maintaining the interval between each exercise and approach.
Yoga to tighten the pectoral muscles
Various yoga exercises are very popular today, which allow you to improve health, as well as correct the shape of the chest, and provide a seductive appearance to the figure.
Bow pose. You need to lie on your stomach and try to reach your ankles with your hand. Bend is done on inhalation, and stretches upward for 5 seconds. On exhalation, they relax, lower their hands.
Camel pose. The position on the knees, after, the feet rest on the floor, and the body is kept straight. Starting from the waist, arms are pulled up strongly. At the same time trying to lean back.
yoga exercises help to improve health, correct the shape of the chest, and provide a seductive appearance to the figure.
Sitting on a chair, you need to take your palms back and lean on the chair. It is necessary to move to the very edge of the chair, then spread the shoulder joints and close the shoulder blades. The body weight is concentrated on the arms.
A set of exercises for tightening the muscles of the chest from Camilla Voler
Camilla Voler is a renowned fitness specialist who has developed various gymnastics and performance exercises to support the female figure.
Exercise Elephant. It is necessary to bend forward, back parallel to the floor. They make active swings with both hands, while slowly turning their head behind them.
Exercise Albatross. You need to stand up straight with your legs slightly apart. Hands are extended to the sides, palms are turned to the top. They take their hands behind their back and actively stretch.
Tennis ball. To do this exercise, you need a tennis ball., which must be taken in hand and squeezed with force, the elbows should be directed to the sides. With a certain skill, you can perform this exercise even without the ball, squeezing your palms. Despite the apparent simplicity, the exercise in question tightens the chest well.
Note! Camilla Voler's workouts can be found on the Internet, where not only a complex for strengthening the chest is presented, but also exercises for a beautiful and fit figure.
Exercises for tightening the pectoral muscles from oriental geisha
Since ancient times, female beauty has been valued in the east. In particular, the eastern geisha succeeded in this, who knew the secrets to restore the former beauty of the female breast and maintain its shape.
You need to stand on your toes, put your hands on your belt, and then rhythmically take your elbows back. It is recommended to repeat the exercise at least 30 times. It is imperative to breathe correctly while pulling the elbows back, inhaling through the mouth and exhaling through the nose. When abducting the elbows, the chest should be fed forward.
Another effective exercise that is popular in the east. It allows you to align and maintain posture, improve the shape of the chest. While on your knees, you need to lean on a small and low emphasis located a meter from the student.
Bend the body, touching the edge of the support with the chest. Then, solely by force of the hands, they return to their original position. Performing such an exercise, you should not bend in the lower back, holding your hands correctly.
Exercises for tightening the pectoral muscles (for women): in pictures
There are numerous effective complexes for correcting breast muscles in a woman. Such exercises are not difficult, so they can be easily performed at home. Doing it right, you can notice the first effect literally a month after the start of training.
The best pectoral exercises for women that can be done both at home and in the gym:
Exercises at home to tighten the pectoral muscles:
Breasts are the most seductive part of a woman's body, but, unfortunately, many factors worsen her condition in one way or another. The breast loses its tone and elasticity with age, with sudden weight loss, as well as after childbirth and feeding the baby. The wrong choice of linen can also have an impact. If the size of the breast through exercises is rather difficult to increase, since it is not the muscle that forms the volume, but the mammary gland, then you can tighten the breast and make it elastic. For this, there are special exercises for elastic breasts, which can be combined with additional recommendations.
Below you will find pectoral firming exercises for women that you can do at home. Do them regularly and you will soon see clear improvements.
This is one of the most popular pectoral exercises. Push-ups help to increase the volume of the muscles of the breast tissue, due to which the muscles of the chest regains the lost tone. The deltoids and triceps are involved.
Push-ups are performed as follows:
- lie on your stomach, place your palms on the floor at shoulder level;
- tighten the press and rise, straightening your arms;
- then drop down and rise again.
2. Raises arms through the sides
These breast firming exercises are great at strengthening the muscles that are under the breasts and are great at fighting sagging breasts.
- stand up straight with your feet shoulder-width apart;
- in your right hand, which should be diagonally relative to the floor surface, take a dumbbell;
- without bending your arm at the elbow, raise it above the shoulder joint to exert stress on the chest;
Do fifteen repetitions for each hand.
The dumbbells in this exercise can be replaced with elastic bands. Hold one end of the tape in your hand and the other under your feet.
3. Push-ups from the wall
This exercise effectively strengthens the chest muscles. This is an easier version of push-ups, because it is better for beginners. It is done as follows:
- stand about 50 cm from the wall surface;
- place your hands on the wall so that they are level with your shoulders;
- bend your elbows, leaning against the wall;
- after reaching the extreme point, pause for a second;
- then return to the starting position.
4. Exercise "Cobra"
This exercise perfectly stretches the pectoral muscles, also exerts a load on the shoulders and lower limbs. Follow this algorithm:
- lie on your stomach, straighten your legs;
- place your hands parallel to the shoulder joints;
- while inhaling, rise, hold in the upper position for 15-20 seconds;
- as you exhale, return to the starting position.
5. Exercise "Tree"
This exercise stretches and tightens the weakened chest muscles. You need to perform the exercise like this:
- stand up straight, raise your palms and bring them together above your head;
- lift one leg so that the foot is on the inside of the thigh;
- linger in this position for 30 seconds;
- return to starting position.
If the exercise is difficult for you at first, you can use a support in the form of a wall or a chair.
6. Hand swing
A fairly simple exercise, however, it perfectly loads the chest and arms and helps to make them elastic after childbirth or drastic weight loss. Movements are made like this:
- stand up, put your feet shoulder-width apart;
- stretch your arms to the sides, strain your stomach and buttocks;
- make 10 circular swings with your hands, first forward, and then in the other direction.
7. Press with dumbbells
Exercise loads the triceps, chest, and shoulder girdle. A press that is not isolated and helps to affect several muscle groups at once.
- in both hands you need to take dumbbells or weights replacing them;
- lie on your back, spread your arms and place them perpendicular to the body;
- first raise your arms, then lower them towards the chest;
- then smoothly return to the starting position.
In each direction do at least 10 repetitions of presses.
8. Exercise "Triangle"
A wonderful exercise for lifting and firming the chest, which is done as follows:
- stand up straight with your feet shoulder-width apart;
- stretch your arms to the sides, keep them in line with the shoulder girdle;
- lean forward while touching your right hand with your left ankle and controlling so that your body looks like a triangle;
- linger in this position for a while, then repeat the same, then on the other side.
9. Exercise "Plank"
The plank allows you to effortlessly tighten your chest muscles. Additionally, it loads the abs, hips, buttocks, core muscles.
The exercise is done like this:
- you need to take a lying position, place your hands at shoulder level, place your palms on the floor;
- raise your body so that your hands are located under the shoulder joints;
- the whole body from head to heels should be in a straight line.
- In this position, you need to linger for at least 20 seconds. Then return to the starting position. The time during which you are standing in the bar should be increased regularly.
The bar has different variations: on the elbows, on the palms, side, with raising the leg, raising the arms, and so on. To improve the efficiency of the complex, you can alternate between different options.
10. Exercise "Bow"
Improves breast firmness remarkably. This exercise is done as follows:
- you need to lie on your stomach;
- raise your legs, pull them towards the ceiling;
- supporting your legs with your hands, pull your lower limbs to your shoulders;
- the thighs and chest flap need to be raised - only the abdominal muscles touch the floor;
- having reached the extreme point, linger there for a while, and then return to the starting position.
11. Exercise "Locust"
This pose helps to tighten the chest, improves the silhouette in general. It helps to strengthen the pectoral muscles and improve their tone. Another benefit of exercise is that it can relieve cramps and discomfort on critical days.
The sequence of actions will be the same:
12. Exercise "Warrior"
This exercise is done like this:
- stand up straight, put your feet together;
- inhale, raise your hands up;
- the whole body should be in a straight line;
- lean forward so that the body forms a right angle;
- as you exhale, slowly extend your left leg back so that it is level with your chest, back, arms;
- stay in the accepted position for a few seconds;
- repeat the same for the other leg.
This exercise has contraindications. You can not do it for those who have previously suffered injuries of the hips, legs, shoulders, back.
13. Exercise "Boat"
In this position, the torso will take the position of the boat. And in more detail, its implementation looks like this:
- you need to take a sitting position, stretch your arms and legs in front of you;
- slowly raise your legs, and lower your upper body back;
- hold your hips with your hands;
In addition to the chest, the exercise helps tone the legs and arms.
14. Exercise "Recurve bow"
A pose that helps stretch the arms, legs, and chest. It is done like this:
- lie on your back, place your hands near your ears, bend your elbows;
- bend your knees, place your heels as close to the buttocks as possible;
- when lifting, inhale, supporting the body with your arms and legs;
- stay in the accepted position for 10-15 seconds;
- exhale and return to the starting position.
Swimming is also very helpful for a breast lift. When visiting the gym, pay attention to the chest trainer.
Exercises for bust elasticity at home can be supplemented with cosmetic measures that will help improve their effectiveness:
- "Ice" breast massage is useful. It helps to promote tissue contraction and tone muscles. The bottom line is that you need to massage your chest with an ice cube in a circular motion for about a minute. Then dry your skin with a towel, put on a tight bra, lie down and rest for about half an hour. It is recommended to repeat the procedure a couple of times a day.
- Great helper for breast elasticity - olive oil. It is rich in fatty acids and antioxidants, which have the most beneficial effects on the skin. It can be supplemented with rosemary essential oil, which enhances the synthesis of collagen, a component that tightens the skin and keeps it youthful. Pour a small amount into the palm of your hand and rub it into the skin from the bottom up. Fifteen minutes of the procedure will be enough... You can also use avocado, jojoba, almond oil.
- Shea Butter... An organic product that affects the skin of the breast just fine. It contains a lot of vitamin E, which is a natural antioxidant that rejuvenates and tightens the skin. Take a small amount of shea butter and rub it into your chest for 15 minutes from bottom to top. Leave the oil on your skin for ten minutes, then remove it.
- Inside, it is recommended to use ginger tea. It helps to normalize metabolic processes and accelerates fat burning processes by reducing body fat, which can also have a beneficial effect on the shape of the breast. In a glass of water, you need to take a teaspoon of grated ginger. Boil for ten minutes. Strain the broth, add a teaspoon of natural honey. This tea should be consumed daily. Among other things, it also perfectly strengthens the immune system.
- There are various recipes for breast masks, which tighten the skin. You can use cucumber - it perfectly tones the skin and prevents early aging. You can also use egg yolk - a source of a number of beneficial vitamins. You can combine these two components by making a paste out of them and applying it to the skin for 15 minutes, then rinse with cold water. Egg white can also be used for the same purpose. Whisk it and apply to your chest, rinse off with cucumber juice or water. Proteins have a good lifting effect, nourish the skin, moisturize it and give it elasticity.
By doing the exercises regularly and supplementing them with the above measures, you can significantly improve the shape of your breasts and tighten them, which will help to increase your confidence and simply improve your figure.
Exercises for beautiful breasts on video
Since the earliest times, all women have tried to have model forms. Of course, in ancient times, fullness and rounded shapes were considered the standard of beauty for girls, now - a thin and embossed waist. Only one thing remained unchanged - elastic and luxurious breasts.
What girl would not like to have firm, large breasts, which would please not only her, but those around her. Nature cannot reward absolutely everyone with ideal parameters.
Someone has obese forms, someone ugly or very small breasts. If you can still fight with the stomach: adhere to any diets, exercise, then it is very difficult to enlarge the breasts yourself. Only a set of exercises can help.
To solve the problem of ugly breasts, today there is a huge amount of physical exercises that affect the muscles of the chest, thereby strengthening and increasing their volume. As a result, our breasts become larger and more elastic.
In order to move on to a set of exercises, you need to warm up. Run, jump, make bends to the side, so for at least 15-20 minutes.
How often should you practice?
In order to achieve a result in the shortest possible time, almost all girls begin to practice daily.
Sports will help strengthen the bust
Swimming and rowing are the most effective sports for strengthening chest muscles. Even if you decide to work out in the gym, then exercise machines with a large weight will help you.
Most importantly, listen to all the instructions of an experienced instructor who will tell and show you how to do exercises for breast growth correctly. Heavy weight - 80% of the weight you can lift.
Exercises with heavy weight should be performed in several approaches. A barbell is perfect. In the first approach, it can be lifted without pancakes. In the second - 60%. The last approach is performed with maximum weight.
In order for the effect to appear, each exercise must be performed no more than 10 times, otherwise the training will acquire a fat burning character and there will be no effect. As soon as you feel heat in the muscles, do not stop, repeat the exercise 2-3 more times.
Remember that breathing is the most important thing during training. You need to breathe calmly and rhythmically: we inhale with effort, exhale with relaxation.
Video: A set of exercises
Dumbbell exercise
Exercise will help not only increase the volume of your breasts, but also make your arms strong and pumped.
For many women over the age of 30, the muscles in the upper arms begin to sag. Dumbbells can help with this issue too.
To perform the exercise, lie on your back, take dumbbells and start working with your hands: arms away from you (do not straighten completely, at the top point should be slightly bent) - towards yourself, then spread apart - press to your chest.
It is better to start with a light dumbbell, and then gradually increase the load. During the exercise, be sure to breathe correctly: while inhaling, move your hands away from you, while exhaling, bring them closer to you. The exercise must be done 20 times.
To this exercise, you must also add 15 repetitions to another position of the hands with dumbbells: the right hand with a dumbbell is extended along the thigh, the left is raised up in front of the chest; it is necessary to alternate hands in places: left along the thigh, right - up.
Remember that exercises to increase the bust with dumbbells will not help you gain extra 2-3 sizes, because the composition of the breast consists of mammary glands and adipose tissue. Muscles will only slightly increase it, but make it fit and elastic.
Exercise "Palms"
One of the most effective exercises is the Palms. To do this, we sit on a chair or stand near the wall. The most important thing is to make your back straight, otherwise the back will take on all the load and there will be no action. We join our palms, as during prayer. 
Press very hard on the palms so as to feel this force in the shoulders. We keep our hands in tension for 10 seconds - no less to achieve a result.
After 10 seconds, move the hands 5 centimeters away and leave them in this position again for 10 seconds. We lower our hands and shake them as hard as possible. This task is performed twice.
Push up
The simplest exercise that can increase breast size is banal push-ups. Absolutely all people know how to do this exercise correctly, because this is taught in physical education lessons. Push-ups should be at least 30 times per set. But in practice, many women find it difficult to push out 3-4 times, let alone 30. 
Therefore, the first time you need to do twenty push-ups per lesson, regardless of the number of approaches. Then you only need to smoothly reduce the number of approaches, without reducing the number of push-ups.
Exercise "Wall"
You need to face the wall and put your palms on it, and then press down on the wall with force, as if you were going to move it from its place. You should push so hard that you feel the tension in the chest muscles. Press for 10 seconds and relax for 10 seconds. 
Skier exercises
This exercise is usually done with weights such as dumbbells or heavy books. Movements should be done in the same way as skiers do, pushing off with two sticks overnight. 
But this should be done slowly, raising your hands from the hip to chest level, holding them for a couple of seconds in this position, and then slowly lowering them. This exercise for breast augmentation is performed six times in three approaches.
Chair push-up exercise
You need to turn your back to the chair, put your hands on it, then lean on your hands. Stretch your legs forward. Go down and rise, bending and unbending your arms. This exercise should be done in 3 sets of 6-8 times. 
At the end of the lesson, the exercise for breast augmentation "Stretching" is performed, for this you need to lower your arms with dumbbells and hold them in this position for a certain time, or do the exercise "Wall", but do not press on the wall, but simply "hang" on your hands.
Effective exercise for breast augmentation
You should stand straight, while your feet should be shoulder-width apart. Then the hands are raised so that the elbows are at chest level, the palms must be folded in front of you so that the fingers are pointing up. On the count of "one and two", you need to press the lower parts of your palms against each other. On "three" turn the palms with your fingers towards you, on "four" the palms are straightened. On the count of "five" hands are lowered, and on "six" they return to their original position.
Only surgery and accumulated fat can really increase breast size. By the way, to create the appearance of her large size, we spend an amount on bras a year comparable to Iceland's GDP.
However, bras with foam rubber and push-up are not the only way out. “Developing your chest muscles will improve its appearance and visually enlarge it,” says Jen Comas Keck, certified personal trainer and former competitive athlete.
Building a great upper body is impossible without training your chest muscles.
Most women who go to the gym want to tighten their belly, strengthen their glutes and slimmer hips. It is extremely rare for trainers to hear from girls that they want to pump up their chest muscles.
They believe that only men should train their breasts and are afraid that developed chest muscles will make them less feminine. This is a deep misconception! Complete nonsense! Girls, if you want to build a body to be proud of, then you need to include chest exercises in your workout program.
How to strengthen the pectoral muscles for a woman
Today we will dispel some of the myths about pectoral muscle training and provide some tips to help you overcome your concerns.
Myth # 1 Breast Exercise Makes It Smaller
This myth stems from the fact that many competitive female bodybuilders have flat breasts that we are not usually used to thinking of as feminine. Flat breasts are not made by muscles, but by extreme diets.
Most bodybuilders enter the scene when their body fat levels are much lower than what is considered healthy for a woman. The breasts are mainly made up of fatty tissue, so when fat is removed from the body, the breasts also decrease. Aside from those with implants, most competing female bodybuilders simply don't have enough fat to fill their bra cups.
"Girls, do not be afraid to work with heavy weights"
As long as you maintain healthy levels of body fat, you won't have these problems. According to the American Council on Exercise, women need to have at least 10-13% body fat. Fewer amounts carry health risks.
Myth number 2 Exercise for the chest to make it firm
This myth makes me laugh. Allegedly, performing a bench press, the chest turns from soft to hard, like a stone.
In fact, exercise strengthens the muscles underneath the fatty tissue that forms the breasts. If you do not follow an overly strict diet, your fat mass will remain the same. The enlarged muscles will help your breasts look fuller, which will have a positive effect on your cleavage!
Myth number 3 To pump up the chest, just do push-ups
Most women don't hesitate to include push-ups in their workout routine and then wonder why their upper body doesn't look better. As with any muscle group, the chest must be trained with a variety of exercises and must be weighted.
Try to combine exercises such as bench press, incline bench press, dumbbell raises, crossover crossovers, and push-ups.
Once you reach a certain level of strength, push-ups are no longer an effective tool for strengthening your breasts. In this case, you need to use a weight, for example, put the weight disc on your back.
You can also do them at the end of your workout as a final exercise.
What you need to know about breast workout girls?
Now that we have dealt with the myths, let's talk about how to train the chest:
- Using lighter weights to “tone up” is not a bad idea, but remember that muscles respond best to heavy loads. Lifting light weights in high repetitions will not achieve significant results, but will only burn calories.
- You won't gain muscle if you don't eat a high-calorie diet. By doing heavy exercise on a regular or fat-burning diet, you will improve your fitness and strength, but your muscles will not increase in size.
- On the horizontal and incline bench press, do 8-10 reps. Use a 10-12 rep range to raise the dumbbells to the side.
- Do each exercise in 2-3 sets. More or less may not produce the desired result.
- When doing multi-joint exercises such as the bench press, rest 1 minute between sets. Try to do them at the beginning of your workout.
- When doing dumbbell breeding, rest 45 seconds between sets. Since you work with your own body weight in push-ups, you only need to rest for 30 seconds between sets.
Training frequency - how many times per week?
Depending on the split you are currently doing, you can do chest workouts 2-3 times a week. Include 1 rest day between these workouts.
If you are using an up / down split, train your chest with your upper body.
Let's be honest: These workouts won't increase your chest by an entire size or more. However, if you do not do them, then you will miss the chance to naturally give it additional beauty.
Breast lift exercises
The following workout was created by Comas Keck especially for women. “Exercising the chest at different angles with sufficient working weight provides the stimulus to increase strength and muscle size. This will help shape your breasts, ”she says.
Exercises to Tighten Breasts
The main thing in this workout is to work with fairly heavy weights. At the end of each set, you should feel like you could do about 2 more reps, but no more. "Muscles grow when challenged with a heavy load," says Comas Keck. Do the following workout program 2 times a week.
Exercise number 1 Bench press with dumbbells
Take dumbbells, lie with your back on the bench and straighten your arms up (AND). Lower the dumbbells so that they touch the sides of the chest ( IN) and then push them back to their original position. This is one repetition. Do 10 reps and go to exercise # 2 without resting.
Exercise number 2 Push-ups
Take a lying position, place your arms slightly wider than your shoulders, put your feet close to each other. The body should line up in a straight line from head to toe ( AND). Sink down, barely touching the floor with your chest. Keep your shoulders at a 45 ° angle to your torso ( B). Pause and then return to starting position. Do 10 reps and rest for 90 seconds.
Repeat the 1st and 2nd exercises 1 more time. Rest for 90 seconds and go to exercise # 3.
Exercise number 3 Incline dumbbell press
Set the bench at a slight incline (about 15-30 °), lie on your back, put your feet on the floor. Raise the dumbbells up over your shoulders with your arms fully extended ( AND). Slowly lower the dumbbells until they touch the sides of the chest ( IN). Pause and then lift the dumbbells up again. Do 10 reps and go to exercise # 4 without resting.
Exercise number 4 Breeding dumbbells to the sides while lying on a bench
Lie with your back on a horizontal bench and place your feet on the floor. Raise the dumbbells up at shoulder level and slightly bend your arms ( AND). Without unbending your arms, spread the dumbbells to the sides so that your elbows are at chest level ( IN) and then lift back to the original position. Do 10 reps. Relax for 90 seconds.
Repeat exercises 3 and 4.
A set of exercises for pectoral muscles for women
If these workouts seem easy, you can add some basic exercises to them.
| Workout A | |
| 1. Bench press dumbbells with medium grip
3 sets of 8 reps, 60 seconds rest |
 |
| 2.conducting hands in a crossover on an incline bench 2 sets of 10 reps, 45 seconds rest |
 |
| 3. Push-ups
2 sets of 15 reps, 30 seconds rest |
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| Workout B | |
| 1. Press the bar on an incline bench with an average grip 3 sets of 10 reps, 60 seconds rest |
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| 2. Breeding dumbbells 2 sets of 12 reps, 45 seconds rest | |
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To make your breasts firm and beautiful, it is not at all necessary to resort to expensive surgeries. It is enough to perform the correct exercises that will help lift and even correct the shape of the breast.
Specialists helped websitecompose for you a set of 7 exercises for perfect breasts.
Exercise 1
Clench your hand into a fist and bring it to your chin. Create resistance and press down on your fist with your chin. 5 seconds of pressure, 5 - relaxation. Repeat 2-3 times.
Exercise 2
Put your palms together in front of your chest. Press down on them with enough force to tighten the pectoral muscles. In this case, it is important to keep your back straight, and the pressure should be even. You can complicate the task: for this, hold a small ball between your palms. 10 seconds of pressure, 5 - relaxation. Repeat 3 times.
Exercise # 3
Push-ups will help strengthen and tone your pectoral muscles.
If you're a beginner, it's best to start with knee push-ups or from a chair or sofa. Spread your arms as far as possible to the sides, and put your feet together. Start pushing up, slowly pulling your elbows to the sides. Do 12-15 times for 3 sets.
Exercise 4
After push-ups, the muscles will warm up and tighten. Now it is important to stretch them well. Lie on your stomach, bend your knees and grab your ankles with your hands. In this position, beginners need to stay for 20 seconds, then a 10-second break. Repeat 3 times.
Exercise 5
Stand at a distance of half a meter from the wall, stretch your arms forward and begin to press on the wall with your fists. You will feel the pectoral muscles tighten. Press for 20 seconds, then break for 10 seconds. Repeat 3 times.
Exercise 6
