It's no secret that every girl wants to be attractive and memorable, but slim figure with a beautiful, elastic bust is a guarantee of self-confidence and, of course, increased attention from the opposite sex. Many women are ready to make great sacrifices for the sake of beauty and youthful breasts, or rather, to correct them with the help of surgery. But before deciding on such a dangerous step, we recommend that you ideal condition muscles while doing breast lift exercises.

Is it possible to restore the elasticity and beauty of your breasts?

An elastic bust loses its shape over time, the skin begins to sag, which is very frustrating for the fair sex. Why is this happening, is it possible to avoid this process, and how to deal with it? These are the most pressing issues today that concern girls after 20 years.

The reasons that affect the deterioration of the shape of the female breast are the following factors:

• age: over time, the skin undergoes aging and loses its elasticity;
• after carrying and giving birth to a baby, the pectoral muscles are stretched;
• with a sharp weight loss;
• with constant stoop.

Even the most luxurious elastic chest loses its shape with age, the muscles become sagging, so taking care of the bust is necessary for for a long time before the start of the change. Existing exercises breast lifts are performed at home and do not require too much time.

With the help of special exercises to tighten the chest and strengthen the back muscles, sagging breasts can be prevented.

At a young age, girls are not at all worried about the elasticity of their breasts. However, after 20 years, it is recommended to pay attention to gymnastics, which will protect the pectoral muscles from losing elasticity and firmness and preserve the attractiveness of the decollete area.

Attention! First of all, representatives of big size chest should be familiar with exercises for tightening, because an overly lush bust is most prone to losing its previous forms.

A major factor in the deterioration of the appearance of the breast is posture. With constant stoop dorsal muscles become weak, moreover, an uneven back completely spoils appearance. For good muscle tone exercises that are not only suitable for breast lift, but also improve the muscles of the arms and shoulder girdle will help.

To perform the exercises, it is not necessary to do exercises every day, it is enough to choose 3 days a week, every other day, and do gymnastics regularly. It will not only tighten weak muscles but also improves overall well-being. The results will please you so much that blouses and dresses with only open necklines will become your favorite clothes.

It is very important not to rush into the exercises for breast lift, each movement should be performed smoothly, in slow pace. After all, some exercises performed in a hurry will not bring positive results.

Beginners need to start with simple exercises, without weights, and also performing the minimum number of times. And only with time it is possible to increase the load, that is, dumbbells and an expander are not used in the first classes. Usually, classes begin with swings that are performed in easy mode.

Important! Follow respiratory system during classes: breathing should not go astray, otherwise it can harm the body, in addition, you must observe the correct position of the legs, back, arms.

If you violate the rules of execution, you can damage spinal column, muscles or joints.

If you are going to resort to strength exercises for a breast lift, it must be borne in mind that there are some contraindications, for example, acute heart failure, pathological processes of the spine, elevated body temperature, as well as symptoms of various diseases.

The most popular chest exercises

The opinion that in order to maintain beautiful forms, you need to exhaust yourself difficult exercises, is completely wrong. In fact, all the elements of gymnastics are quite simple, we all studied many of them in our school years in physical education classes.

For the convenience of charging, you will need a rug, and dumbbells are suitable for weighting (you can use plastic bottles filled with water). For each arm, the weight of the dumbbell should not exceed one and a half kilograms.

Important! Before you start breast lift exercises, you should do a warm-up to warm up your muscles a little, for this you can perform jumping or swinging your arms. Most optimal time, spent on the warm-up - no more than 5 minutes.

• The most famous exercise is push-ups, which are performed in a horizontal position with an emphasis on the floor with your hands. The toes of the feet also rest on the floor, the whole body creates a straight line. The arms at the elbows are bent and as far apart as possible. The chest should not touch the floor, and the stomach should not sag either. The first few sessions, the number of push-ups will be minimal, but it will be great if you can do at least 10 times, increasing the number with each session. This exercise is most effective not only for tightening the chest muscles, but also for strengthening shoulder girdle and even the press.

• Push-ups can be made heavier: starting position- horizontally on the floor, hands and socks with an emphasis on the floor. At first, a regular push-up is performed, but during the straightening of the arms, one must be torn off the floor and frozen in this position for a few seconds. Then, having also wrung out, we tear off the other hand from the floor. For good result for each hand do at least 10 times.
• Push-ups with an emphasis on a chair or sofa, socks rest on the floor. The exercise is performed without swaying the hips, only with the help of the hands. We start with 10-12 times, increasing each time.
• This chest tightening exercise is performed with dumbbells: take a dumbbell weighing 1.5 kg in each hand, the position is occupied while sitting on a chair with a flat back. Hands with weighting agents are pressed close to the chest, while inhaling, the arms are spread apart, while not tearing the elbows from the body. Exhaling, the hands return to their original position.
• This exercise is also performed with dumbbells in the hands, in a standing body position, with a flat back. Alternately, each hand is raised and taken away behind the head, after which they are returned to their previous position. For each hand, repeat at least 6-8 times.

• Exercise scissors: standing with a straight back, stretch your arms with dumbbells forward and cross. The exercise is performed 10-15 times.
• At home very good exercise for a breast lift, an element with a rise in the upper body is considered. To perform, you need to take the starting position lying on the floor face down; hands should be folded into the castle at the back of the head. When inhaling, bend the upper part of the body as much as possible, tearing it off the floor, linger at the top point and then return to its previous position. Do up to 8 times.

There are exercises for tightening the female breast, which are used by the fair sex in the east. Take a standing position, keep your back straight, arms bent at the elbows, set on the waist. Slowly rise on your toes, take your elbows as far as possible behind your back, without taking your hands off your waist. This exercise should be performed at a fast pace, about 30 times.

The following breast lift exercise, judging by the reviews, is used by many women. Usually the starting position of this exercise is standing, but the result will not be worse if you take the starting position sitting. The main thing is to correctly close your palm to the palm of two hands, at bust level, and press them with maximum force for 10 seconds. A few seconds of rest, and the exercise is repeated. This is done 15-20 times, over time they are performed in 3 sets.

Exercises with elements of swings for the elasticity of the muscles of the chest

Numerous breast lift exercises are performed with various types makhov, a lot of videos can be seen on YouTube.

Mahi can be performed with arms folded at the elbows, with straightened, raised above the head, or holding hands at the level chest. During the swings behind the back or above the level of the head, clap your hands.

Spread your arms in different directions should be at least 15-20 times for an excellent effect.

How to restore elasticity to your bust using an expander?

The expander is an elastic band for a breast lift, exercises with which you can view the video on the Internet for greater clarity.

Gymnastics using an expander is performed in any position: sitting on a chair, standing, or lying on a rug. It is important to keep a straight back, do not slouch your shoulders, do not raise them.

Hands need to hold the ends of the expander, in an extended position from the body, at the same level with the shoulders. Extend your arms to the sides as much as possible, the further, the more the tension of the pectoral muscles will be felt.

Having stretched the expander, you should freeze for 10-15 seconds, if possible, and then return to the starting position. On inhalation, the arms are spread apart, on exhalation they are returned to their original position.

This physical exercise for breast tightening allows you to stretch the muscles in any direction, it has a strengthening effect on the pectoral muscles and the muscles of the arms.

Sports is a good remedy for supporting perfect figure and well-being, and breast lift exercises are integral procedures for ideal forms girls and women after childbirth.

What is especially beautiful in the appearance of a woman? Many will say: face, figure, chest. That's it about the chest and will be discussed in our article. It is not a great secret that for some reason the beauty of the female breast can fade somewhat. This often happens during childbirth or after losing weight. The breast of a woman loses its elasticity, sags and becomes soft. It is possible to correct this situation and return everything to its place. But this will require stocking up on willpower, numerous patience and getting ready for the regularity of procedures.

How to build chest muscles? First of all, in order to obtain positive results towards achieving a beautiful breast shape, serve special exercises. Consider the most effective of them.

Exercises for chest muscles

All exercises for the development of chest muscles are aimed at strengthening about pectoral muscles. The breast itself is made up of glands that give softness to the breast. The main direction in the task of how to pump the muscles of the chest should go specifically to training near the pectoral muscles.

The superficial muscles of the chest are easiest to pump up if you perform various exercises in the prone position.

Chest muscle training is carried out in the following ways and methods:

• In the supine position, take dumbbells in your hands and lift them up.
• A similar position, only we spread our arms with dumbbells in different directions. The arms must be straight.
• Stand against the wall, facing it, stretch your hands forward and touch them to the wall. Tighten the muscles of your arms and chest and touch the wall with your whole body, performing a kind of bench press.

Exists special simulator for chest muscles. This device helps to quickly and effortlessly strengthen and pump up the right muscles. The variety of simulators is great, it is only important to choose the most suitable one for you.

Before you think hard about how to quickly build chest muscles, you need to completely change your diet. The basis of the menu includes protein-containing products. All sweets, flour and fatty foods are excluded from the diet.

Breast Strengthening Exercises

How to pump up the muscles of the chest, and at the same time strengthen them? Everything is pretty simple. To obtain the necessary results, there is also a set of exercises.

Strengthening the muscles of the chest must begin with a simple warm-up, which will serve as the basis for the main exercises.

• Close your hands in a simple “lock” behind your back and make shallow forward bends.
• Hands are placed on the waist, tilts are performed to the sides.

How to strengthen chest muscles with a special exercise?

• Lying on your back, firmly grasp light dumbbells in your hands. Spread your arms to the sides, while strongly straining the pectoral muscles.
• Push-ups from the floor is an excellent exercise for strengthening the muscles of the chest.
• Circular movements of the shoulders also help in strengthening the chest.
• Any arm swings are effective to achieve a similar result.
• The strong pressure of the palms pressed against each other helps both to strengthen the chest and develop the pectoral muscles around.

When performing any set of exercises, it is important to remember that regularity and consistency are crucial in obtaining the desired results. Many experts in a healthy and proper lifestyle recommend exercising three times a week. Moreover, a person should do a set of exercises not under duress, but in his own way.

First results physical activity will appear in a month, but on the condition that the person will not shirk from the next lesson.

Exercises for sagging breasts

Most of the representatives of the beautiful half of humanity go for surgery, but everyone should know that it is very possible without surgery.

How to tighten and enlarge the chest? For this, not only exercises are used, but also peculiar actions. A contrast shower will help solve the problem of how to tighten the skin of the chest. Changing the temperature regimes of water helps to improve blood circulation in the chest, and at the same time give elasticity to the skin. Self-massage has a similar effect. This procedure is carried out with light and gentle movements. It is very important, when performing massage actions, to use circular motions hands

In the question of how to tighten the skin of the chest, it is also important, and, perhaps, of paramount importance. proper nutrition. The human diet must include all foods that have nutritional value. It is important to remember about fortified meals. You can not neglect protein and meat dishes. Of course, the presence of the required amount of liquid is necessary in the daily diet.

• In the supine position, try to stretch the body as far as possible. At the same time, the head stretches up, and the toes - down.
• Get on all fours, sharply bend down, linger in this position for a short while, then bend up and also hold out for a certain amount of time.
• Position - standing on the floor, hands brought far back, try to make claps behind your back.

All exercises are repeated from 10 to 30 times. It is necessary to start the complex with smaller repetitions, gradually bringing it to the maximum.

If performing a certain exercise causes pain, then it must be excluded from repetitions. While taking long strides towards results, it is important not to forget about negative consequences. Sudden or forced movements can lead to damage to the ligaments. How did you achieve your ideal look? Are there exercises in your piggy bank of tips that are real helpers for beautiful and firm breasts?

toned female breast always arouses admiration men's views and envious female glances. In addition, a beautiful neckline raises a woman's self-esteem better than psychological training.

How to tighten breasts at home

The aesthetic enjoyment of the sight of a well-developed and toned breast is easily explained by subconscious "animal" mechanisms: this means that the owner of a luxurious bust will easily feed future offspring.

In order for the breasts to be toned and beautiful for many years, complex breast skin care, a balanced diet are required, but it is not at all necessary to resort to the methods of modern plastic surgery.

There are specially designed effective exercises for breast lift at home.

Of the well-known workouts to strengthen and tighten the chest, we note tennis, basketball, volleyball, push-ups and planks.

Weight training with progressive resistance, such as dumbbell workouts, is very effective.

Female breast: anatomy

It does not itself have muscle fibers, it supports muscle corset, with which it is connected by connective tissue and vascular network.

The nutrition of the mammary gland is also carried out through this connective tissue and a network of blood vessels.

So, the mammary glands do not have muscles and are intended only for feeding the young.

In order to effectively solve the problem of a breast lift, it is necessary to concentrate on the muscle groups that support the chest:

1. Internal pectoral muscles
2. External pectoral muscles
3. Diaphragm
4. Muscles of the shoulder girdle
5. arm muscles

The appearance of the breast is influenced by many factors:

So, what exercises to do to tighten the chest? The following are in order to make the pectoralis major muscle, to which the base of the mammary glands is attached, become more elastic.

A set of exercises for breast lift

Before proceeding to the description training exercises, it should be noted that it is extremely important correct technique when doing exercises for sagging breasts.

It is very important to do both a warm-up and a hitch.

Push-ups from the knees are more acceptable to women.

Body position: knees bent at 90 degrees, legs crossed at the top, emphasis on the palms. The arms are straightened and spaced shoulder-width apart, the legs are the same, the body is tilted along an even diagonal. From this starting position, inhaling, by bending the arms at the elbows, lower the torso until the chest touches the floor. As you exhale, push off from the bottom point, rise to the starting position. Ideal would be 3 sets of 10-12 push-ups. The allowed break is half a minute.

This version of push-ups is used only until the muscles are strong. Then you need to move on to the classic version of push-ups.

Classic push ups- are performed in the same way as in push-ups from the knees, but the initial position of the legs is the emphasis on the socks, and not on the knees. The number of approaches and the interval are similar.

It is necessary to eventually bring the number of repetitions to 20 and reduce the interval between sets to 10 seconds.

Clenching hands - this exercise is a must for those who have weakened muscles, and it is also good for completing a workout. Starting position: feet shoulder-width apart, flat back, arms bent at the elbows at chest level, palms vertically joined together. After inhaling and holding your breath, press your palms against each other as much as possible, thus reducing the pectoral muscles. The exercise is performed for 10 seconds, 5-8 sets with a break of 15 seconds. Moving the closed palms to the left - to the right, as well as raising the arms above the head during the exercise, you can achieve good results.

"Stress on the wall"- easier to perform where there are doorways.

Starting position: arms bent at the elbows rest on the sides of the doorway. It is necessary for 1-3 minutes, while maintaining a flat back, to press forward with your hands, then, bending forward slightly, continue the pressure for another 1-3 minutes. Do 3 sets of 1 time.

- done from a prone position on a bench inclined at 30 degrees. The legs rest on the floor on the sides of the bench, the forearms are raised 90 degrees. The elbows apart should be lower than the chest, and the dumbbells should be higher. On exhalation, the dumbbells are squeezed up on straight arms, at the top point they are held for 1-2 seconds and come back down. The exercise is done 10-12 times 3-4 sets with a break of 2 minutes.

- done from a lying position on a straight horizontal bench.

The arms are slightly bent at the elbows, the dumbbells are at eye level, the hands are turned towards each other. On inspiration, the arms are spread apart to the sides and, after a 1-2 second delay at the bottom point, return to their original position. Do 12 reps 4 sets.

Exercise with an interesting name "pullover"- done from a lying position on a flat horizontal bench. Hands with dumbbells need to be slightly bent at the elbows, raised to eye level.

After inhalation, slowly, the hands are taken behind the head, at the lower point they linger a little - for 1-2 seconds and then, after exhalation, return the hands to their original position. Do 3-4 sets of 8-12 repetitions.

With the help of such simple exercises, it is quite possible to tighten the chest at home.

Note that for this you do not need to spend money and time resources - just a little self-organization and the result of your efforts will please the eye, and will also have a great effect on overall well-being!

Only surgery and accumulated fat can truly increase breast size. By the way, in order to create the appearance of its large size, a year we spend on bras an amount comparable to Iceland's GDP.

However, foam bras and push-ups are not the only way out. “Developing the muscles of the chest will improve its appearance and visually increase it,” says Jen Comas Keck, certified personal trainer and a former competitive athlete.

Building a great upper body is impossible without training the chest muscles.

Most of the women coming to gym, want to tighten the stomach, strengthen the buttocks and make the hips slimmer. It is extremely rare for coaches to hear from girls that they want to pump up their chest muscles.

They believe that only men should train the chest and are afraid that developed pectoral muscles will make them less feminine. This is a profound delusion! Complete nonsense! Girls, if you want to build a body that you can be proud of, then you need to include in your training program chest exercises.

How to strengthen the pectoral muscles of a woman

Today, we're going to dispel some myths about chest training and give you some tips to help you overcome your fears.

Myth #1 Exercise for the chest makes it smaller.

This myth comes from the fact that many competing female bodybuilders have flat chests, which we don't usually think of as feminine. Flat chest is not made by muscles, but by extreme diets.

Most bodybuilders enter the scene when their body fat levels are well below what is considered healthy for a woman. The breasts are mainly composed of adipose tissue, so when the fat leaves the body, the chest also shrinks. If you do not take into account those who have implants, then most of the competing female bodybuilders simply do not have enough fat to fill the cups of a bra.

"Girls, don't be afraid to work with heavy weights"

As long as you maintain healthy body fat levels, you won't have these problems. According to the American Council on exercise, a woman needs to have at least 10-13% body fat. Smaller amounts carry health risks.

Myth #2 Exercises for the chest to make it firm

This myth makes me laugh. Allegedly, performing a bench press, the chest turns from soft to hard as a stone.

In fact, exercise strengthens the muscles that are under the fatty tissue that forms the chest. If you are not following a very strict diet, your fat mass will remain at the same level. Enlarged muscles will help your breasts look fuller, which will positively affect your cleavage!

Myth No. 3 To pump up your chest, you just need to do push-ups.

Most women do not hesitate to include push-ups in their training program, and then wonder why top part body doesn't look better. As with any other muscle group, the chest needs to be trained with various exercises and be sure to perform them with weights.

Try to combine exercises such as bench press, bench press on incline bench, breeding dumbbells to the sides, mixing hands in a crossover and push-ups.

Once you reach a certain level of strength, push-ups are no longer an effective chest strengthening tool. In this case, you need to use weights, for example, put a weight disk 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 training girls?

Now that we have dealt with the myths, let's talk about how to train the chest:

• Using light weights to “tone up” is not a bad idea, but remember that muscles respond best to heavy loads. If you will raise a light weight in a large number of repetitions, you will not achieve serious results, but only burn calories.
• You won't dial muscle mass unless you follow a high calorie diet. Fulfilling heavy exercise on a regular or fat burning diet, you will improve physical form and strength performance, but your muscles will not increase in size.
• In the bench press on a horizontal and incline bench, perform 8-10 repetitions. Use a range of 10-12 reps to raise the dumbbells to the sides.
• Do each exercise in 2-3 sets. More or less may not produce the desired result.
• For 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 raises, rest 45 seconds between sets. Since in push-ups you work with weight own body Rest only 30 seconds between sets.

Frequency of training - how many times a week?

Depending on the split you're currently on, 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 top body.

Let's be honest, these workouts won't make your breasts a whole size bigger or more. However, if you do not follow them, then miss the chance. natural way give it more beauty.

Breast lift exercises

The following workout was created specifically for women by Comas Keck. “Exercising the chest at various angles with sufficient working weight provides the stimulus to increase strength and muscle size. This will help to give the breast nice shape' she says.

Exercises to make your chest firmer

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 you challenge them with a heavy load,” says Comas Keck. Perform the following training program 2 times a week.

Exercise number 1 bench press with dumbbells

Take dumbbells, lie back on the bench and straighten your arms up (BUT). Lower the dumbbells so that they touch the sides of the chest ( AT), and then press them back to their original position. This is one repetition. Do 10 repetitions and without a rest break, go to exercise number 2.

Exercise #2 Push-ups

Take an emphasis lying down, spread 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 ( BUT). Lower yourself down until your chest just touches the floor. Keep your shoulders at a 45° angle to your torso ( B). Pause and then return to the starting position. Do 10 reps and rest for 90 seconds.

Repeat the 1st and 2nd exercises 1 more time. Rest for 90 seconds and move on to exercise #3.

Exercise number 3 Dumbbell bench press on an incline bench

Set the bench at a slight slope (about 15-30 °), lie on it with your back, put your feet on the floor. Raise the dumbbells up over your shoulders with your arms fully extended ( BUT). Slowly lower the dumbbells until they touch the sides of your chest ( AT). Pause, and then lift the dumbbells up again. Perform 10 repetitions and without a rest break, go to exercise number 4.

Exercise number 4 Breeding dumbbells to the side lying on the bench

Lie back on horizontal bench and put your feet on the floor. Raise the dumbbells up at shoulder level and bend your arms slightly ( BUT). Without straightening your arms, spread the dumbbells to the sides so that your elbows are at chest level ( AT), and then lift it back to its original position. Do 10 reps. Rest for 90 seconds.

Repeat the 3rd and 4th exercises.

A set of exercises for the pectoral muscles for women

If these workouts seem easy, you can add some basic exercises to them.

Workout A
1. Dumbbell bench press with medium grip 3 sets of 8 reps, 60 seconds rest
2. mixing hands in a crossover on an inclined bench 2 sets of 10 reps, 45 seconds rest
3. Push-ups 2 sets of 15 reps, 30 seconds rest

Workout B
1. Bench press on an incline bench with an average grip 3 sets of 10 reps, 60 seconds rest
2. Breeding dumbbells 2 sets of 12 reps, 45 seconds rest

Breast exercises for each girl occupy a different place in training complex. Someone considers it a waste of time, someone avoids it for fear of becoming Hercules in the flesh.

Both the former and the latter are slightly mistaken in their beliefs. The chest needs pumping just like the rest of the muscles. This is not about the chest itself (as a direct object of admiration for all men), but about the pectoral muscles that support the chest, add shape, fit and protect it from sagging.

Yes Yes. Even the owners of ideal forms will not be superfluous to add a chest exercise to their workout. At least as a preventive measure.

So, today we will look at the best exercises for tightening the pectoral muscles for women, possible mistakes during execution, as well as recommendations for eliminating them.

A little about the structure of the pectoral muscles

In short, the chest consists of two muscles: pectoralis major and pectoralis minor. Finding them is easy. pectoralis major muscle deployed on the entire surface from the collarbone to the sternum (it is also the most big muscle chest) and is attached to the humerus.

Its main function is flexion and adduction of the shoulder, i.e. virtually control of any of its movements.

pectoralis minor muscle located immediately under the large muscle, being its kind of addition.
When performing exercises for the chest, you focus on these muscles, girls / women cannot pump the chest itself, no matter how much you would like to.

Chest shake all without exception. Of course, men pursue somewhat different goals when pumping their chest (they also perform other exercises), and all because a wide chest has been considered a sign of courage and heroism since ancient times.

For information on how to pump up this muscle group for a man, see the article “Pectoral Muscle Exercises for Men”.

By the way, the most famous fitness trainers, bodybuilding experts and other connoisseurs pay great attention to the chest pumping complex. And judging by their popularity on Instagram and the endless posts of admiration, it’s not in vain.

Many chest exercises are universal in nature, so they can be easily performed in the gym, or at home. It would be optimal to conduct the very first classes under the supervision of a professional trainer.

On the other hand, if you follow all the recommendations and do the exercises in front of the mirror, you can do without visiting the gym.
So, here a few recommendations about how to pump up the pectoral muscles of a girl at home:

The best chest exercises for girls

Push ups

No wonder this exercise is in the first place, since push-ups are the simplest and at the same time the most effective exercise for pumping chest muscles for women. In addition, no improvised means are needed for this, only your own weight will help you.

Note: arms should be shoulder-width apart (or even slightly wider), while the elbows should move away from the body, and not along it. Otherwise, you will pump triceps. Also, watch your back!

It should remain flat and motionless (avoid lumbar deflections!), Only the arms and chest muscles should work. Regarding breathing: do exhalation at maximum muscle tension (i.e. at the lowest point of the trajectory), leave inhalation on the rise.
The lighter version is push-ups on bent knees.
It is better to do an even number of repetitions (6, 8 or 10 times) in 3 sets.

Breeding dumbbells on the bench

(This exercise is also called the "butterfly"). It is quite effective, although maximum effect requires some sort of elevation. An ordinary bench, step platform or fitball will be optimal.

If you do not have such sports equipment available, use sofa cushions, placing them one on top of the other (but make sure that you do not “drown” in them, the emphasis should be firm).

So, lie on your back on a bench (or your inclined surface), the lower back should be pressed, while the hips should remain “on weight”. Hands with dumbbells are divorced. As you exhale, raise your hands in front of you, lingering at the top point for a couple of seconds, as you exhale, lower your hands.

Don't make inertia movements. If you do not feel how the pectoral muscles tense up, then you are doing the exercise incorrectly!

It is better to alternate dilution of hands with push-ups. But do not overdo it! In the history of bodybuilding, there were cases when, in pursuit of quick results, girls rocked with such force that the next day they needed help even at the stage of getting out of bed (they simply “did not feel” their hands!).

Pulling hands back with dumbbells

To do this, without changing the previous position on the bench (or on the fitball), raise your arms in front of you, bending them at the elbows (the elbows should be at a distance of 10-15 cm from each other). As you inhale, take your hands behind your head (as far as you can), while exhaling, “bring” your hands to your stomach.

It's important not to stop and do not straighten your arms to the end. Perform an even number of reps (12, 14, or 16) for 2 sets.

ball exercise

Can be done standing up or sitting down. To do this, take the ball in your hands and lift it to chest level, spreading your elbows to the side. As you exhale, squeeze the ball with all your might, tensing your pectoral muscles. After counting to 6, relax and take a deep breath. Do the exercise 8-10 times.

How to pump up breasts for a girl at home - instructional video

In the video below you will find the best chest exercises. In addition, the necessary exercises are shown as a warm-up, and as a “reminder”, inscriptions periodically “pop up” indicating the number of repetitions and approaches. As a bonus - pleasant, unobtrusive music and practical comments from the coach.

Chest exercises are essential at any age! For strengthening, tightening the breasts, as well as preventive measures against age-related changes! Performing these exercises just a couple of times a week, you will become the owner of beautiful, toned forms!

Have you tried chest exercises yet? What results have you been able to achieve? What turned out to be more effective - to study at home or in the gym, under the guidance of an experienced coach? Leave comments and share your achievements with us!