Top 15 Chest Workouts to Tighten and Enhance Your Breasts
Chest exercises are the best way to give your bust an extra lift. It helps shape your girls and prevents sagging. In fact, training the pectoral muscles (pectoral muscles) improves your posture, thus improving your overall silhouette and confidence. So ladies, no more insecurity, no more painful push-up bras! Take these 15 chest exercises for women and see a noticeable change in just a few weeks. Swipe up!
15 Breast Exercises for Women
1. Inclined Dumbbell Press
The curved dumbbell press targets the chest and requires a curved exercise bench. This exercise can also be done in neutral and fall positions. All three positions work in different areas and angles of the same muscles.
How to Make a Curved Dumbbell Press
- Lie on the slope with your back straight and shoulders pushed back.
- Take a dumbbell in each hand and raise your hands with the palm facing forward.
- Lower the dumbbells in an inverted “V”. Stand while near the edges of your chest.
- Inhale and gradually return the same dream to its original position in inverted "V". The inner plates / heads of both dumbbells should touch each other.
- Make 3 sets of 15 sets and rest 10 seconds after each set.
2. Barbell Bench Press
Weightlifting bench press is one of the main exercises for chest muscles. This can be done in neutral, inclined and fall positions and requires an exercise bench and barbell.
How to Make Barbell Bench Press
- Lie on the bench with your back straight and abs tight. Place your feet flat on a wider floor than shoulder width.
- Place your hands with your forearms perpendicular to the ground. The barbell is held tightly with the palm facing forward.
- Exhale and gently press the barbell upward, straightening your elbows.
- Wait a second and download it. Exhale.
- Make 3 sets of 10 repetitions and rest for 10 seconds between sets.
3. Camel Pouch
Camel Poz opens the chest and stretches the entire area well. It also provides good stretch to the back and can give you shining skin.
How To Camel Pose
- Get on your knees and take them a little off.
- Bend it back, take your arms behind you and grab your heels with them.
- Open your chest and feel the tension in your chest and back.
- Hold the sleeve for 30 seconds.
- Make 2 sets of 5 repetitions and rest for 10 seconds between sets.
4. Overhead Shoulder Press
Yes, this exercise is for the shoulders, but it is also an excellent exercise for the pectorals (chest muscles). Take a dumbbell in each hand and follow these steps.
How to make Overhead Shoulder Press
- Stand flat with your feet wider than shoulder width.
- Raise your arms so that the upper arms are parallel to the ground and your forearms are perpendicular to the upper arms. Your palms should look forward. This is your starting position.
- Press your hands up with a bow, push the dumbbells on your head and zoom. Do not straighten your arms.
- Return your arms to the starting position.
- Make 3 sets of 12 repetitions and rest for 10 seconds between sets.
5. Wall Push-ups
Wall push-ups are good-calorie burners and muscle toners. They target the pectoral muscles, biceps, deltoids, lats, rhomboids, and core muscles.
How To Do Wall Push-Ups
- Stay 2-3 meters away from the wall. Place your palms on the wall with shoulder width apart. Your hands should be at the shoulder level. This is your starting position.
- Bend your elbows and bring your chest closer to the wall. Breathe as you do this.
- Exhale and return to the starting position. Make sure your head is flush with your shoulders, your hips are tight, and your abs is tight.
- Make 3 sets of 10 sets. Rest for 10 seconds between sets.
6. Reject Pushups
The reduced push-ups put more pressure on the chest area compared to neutral push-ups. You can use a balance ball or a block to do these push-ups.
How To Reject Pushups
- Start from the push-up position, with your toes firmly placed on the raised platform you are using. This will put your body in a fall position.
- Do your regular push-ups for 5 numbers.
- Make 3 sets of 5 repetitions and rest for 10 seconds between sets.
7. Lying Chest Fly
This exercise is very similar to the seated chest fly and is one of the classic and most effective exercises to work on the breasts. All you need is a pair of dumbbells and a balance ball.
How To Lose A Chest Fly
- Sit on the balance ball, holding a dumbbell in each hand. Keep your feet slightly wider than shoulder width and keep the spine upright.
- Walk forward until the trunk is parallel to the floor and only the backs of your shoulders touch the balance ball. Make sure your abdominal muscles are closed and your thigh bone, pelvic area, and chest are at the same level.
- With your palms facing each other, raise your arms just above your chest and look upright.
- Exhale and open your arms, make a flying move and lower them until the dumbbells are level with your chest.
- Breathe and bring your arms back.
- Make 3 sets of 10 sets and rest for 10 seconds.
8. seated dumbbell fly
This exercise works alternately in the chest and upper back muscles. It is a beginner exercise and requires a set of dumbbells.
How to Make a Dumbbell Fly
- Sit on a bench with your back on the bench, legs wide at the shoulders, shoulders wrapped back, and the abs tightly curved.
- Take a dumbbell in each hand and let your hands sag.
- Exhale and raise your arms until the dumbbells reach shoulder level.
- Left and lower your hands to the side.
- Make 2 sets of 12 sets and rest for 10 seconds between sets.
9. standing chest stretch
Do this exercise to stretch the muscles you will work on to prevent any injury.
How To Do A Standing Chest Stretch
- The spine is upright and the abs is tight.
- Rotate your shoulders back and raise your arms, bend your forearms from your elbows parallel to your face.
- Push your hands back and open your chest.
- Hold the stretch for 20-30 seconds. Do 10 repetitions.
10. Dumbbell Rotation
Planking is great for your core, and changing it a little can be great for your chest muscles.
How to Dumbbell Plank Rotation
- Place two dumbbells on the mat over the shoulder width.
- Kneel on the mat, bend forward and hold a dumbbell in each hand. Dumbbells should be just under your shoulders and elbows.
- Holding the dumbbells tightly, stretch your legs back. You can keep these hip width or shoulder width apart.
- Lift the right dumbbell, open your body and turn it to the left. Keep your right hand fully open and look at the dumbbells. Your left hand should be placed firmly on the other dumbbell. You can bend your left leg to support your body.
- Slowly move your right hand to the starting position.
- Do the same on the left.
- Make 3 sets of 10 sets and rest for 10 seconds.
11. Wide Push-ups
Wide push-ups are your regular push-ups with arms wider than shoulder width. Due to the wider placement of the hands, they intensify the effect more on the chest.
How To Do Wide Push-ups
- With your spine straight and abs tight, move to the push-up position on your hands and toes.
- Place your hands in the same direction as your shoulders, wider than the shoulder width.
- Press down on your elbows and go as low as possible.
- Push yourself into the starting position.
- Make 3 sets of 10 sets and rest for 15 seconds between sets.
12. Isometric Chest Exercise
This exercise does not need any equipment. This is an isometric exercise, meaning that you will use your body's power to work out the muscles without any visible body movement.
How To Do Isometric Chest Exercise
- Stand straight with your feet apart shoulder-width apart, the spine upright and the shoulders comfortable.
- Place your hands in front of your chest and press both hands together.
- Press and hold this pose for 10 seconds.
- Free your hands and change them. Make 1 set out of 10 sets.
13. Progressive Chest Press
This exercise may seem intense (which is it), but it is a fun, normative exercise. You need a light resistance tape and a place to fix the tape.
How to Progressive Chest Press
- Fix the resistance band to the door or safe place. Turn around and walk away from the door. Stop when you feel resistance or traction. Put one foot in front of the other, flex your elbows (more towards your back) and keep your palms at chest level and down. This is your starting position.
- Straighten your hands and put them together in front of you.
- Slowly bring your hands to the starting position.
- Do this 8 times before changing and repeating the legs.
- Make 3 sets of 8 sets and rest for 10 seconds between sets.
14. Dumbbell Bridge Chest Press
This is a combination of a bridge and a chest press. It targets your waist, hips, hamstrings and chest muscles. This workout requires two dumbbells.
How to Make Dumbbell Bridge Chest Press
- Take a dumbbell in each hand and lie on your back. Stretch your knees and keep your feet flat on the floor. Extend your hands just above your chest with the palm facing forward.
- Raise your hips, tighten your hips and slowly lower the dumbbells after an imagined reversed "V". Lower your hands until the dumbbells reach almost the edges of your chest.
- Raise your hands by straightening your hands, following the same dream reverse "V". Make 3 sets of 12 sets and rest for 10 seconds between sets.
15. Health Ball Push-ups
This is a challenging push-up. But with a little practice and first aid, you can do this exercise perfectly. You need two medicine balls for this exercise.
How to Make a Medicine Ball Push-Up
- Place two medicine balls on the floor with a shoulder width of approximately.
- Put a palm on each ball and stretch your legs behind you. Support your lower body on your flexible fingers.
- Flex your elbows, lower your body and stand up again.
- Make 3 sets of 8 repetitions and rest for 10 seconds between sets.
- These are the 15 most effective chest exercises for women. Now let's look at the benefits of adding chest exercises to your workouts.
Benefits of Chest Exercises
Chest exercises, from improving your strength and posture, provide a number of benefits and are a must for women of all ages. Here are the benefits:
- Breast exercises don't make your breasts larger or smaller, but they can help improve the shape of your breasts and offer a cost-effective way to get rid of sagging breasts.
- Chest exercises strengthen the pectoral muscles that lie at the bottom of your chest. This improves its shape, resulting in higher and relatively larger looking breasts.
- The training of the pectoral muscles has an additional benefit in toning and strengthening the muscles on your arms and muscles, since most of the chest exercises also work on your triceps, biceps and deltoids.
- The work of the pectoral muscles also prevents breast sagging.
Chest exercises help strengthen and toning your upper body. A large upper body will make you fit and strong, thus helping you do your daily work easily. Wait! Start with a little iron pump and bench pressing, ladies. Cheers!
source = https://www.stylecraze.com/articles/effective-chest-exercises-and-their-benefits-for-women/