Are chest exercises part of your fitness routine? Many women have specific training goals, a smaller waist, a shapely butt and firm arms and thighs, but very few women train the chest. Training your pectorals, the muscles of the chest under your breasts, will help lift and tighten your breasts, increase your chest circumference while also strengthening and toning your arms and shoulders as well as improving your posture. A larger chest will also make your waist appear smaller in comparison.
Before You Start
- Always warm up and stretch prior to exercising.
- Spend 3-5 minutes getting your body physically as well as mentally prepared for your workout. Warming up properly will make your training more effective and reduce injury risk.
- Perform the exercises slowly and with correct form, never use weights that you can’t control.
- If an exercise requires weights, choose dumbbells over a barbell as they promote a deeper stretch and require the use of the core muscles to help stabilize your body with a weight held in each of your hands.
1. Push Ups
These focus on the chest while working the entire upper body as well as the shoulders and triceps, the muscles on the backs of your arms. If you are beginner, you can perform the push ups kneeling then advance as your strength increases.
2. Stability Ball Push Ups
These increase the difficulty of your pushups and require your body to stabilize itself as you perform your push ups. This stabilization will strengthen the core and abdominal muscles and also improve posture.
3. Close Hand Pushups
These move the focus to the center of your chest and develops and tones the muscles directly below your cleavage and over time can literally increase the depth and appearance of your cleavage. Moving your hands closer together will also add more stress to your triceps and tone the backs of your arms.
4. Dumbbell Bench Presses
These work your pectorals over the entire chest. Use dumbbells rather than a barbell if available as it increases the difficulty and requires you to focus on stabilizing each weight.
5. Stability Ball Dumbbell Presses
These will add core training to your chest workout and allow for a wider stretch at the bottom of your “bench” press.
6. Dumbbell Flyes
These will help stretch and widen your chest. Similar to your dumbbell bench press, flyes use a different angle and arm placement to change the focus of the movement.
7. Stability Ball Dumbbell Flyes
These will add stability and core training to your chest workout and allow for a much wider stretch at the bottom of your dumbbell flyes.
8. Resistance Band Chest Presses
These simulate cable exercises without expensive machines.
9. Incline Dumbbell Presses
By increasing the angle of your upper body you will shift the focus to your upper chest. This exercise will lift the breasts by toning the underlying muscle.
10. Dumbbell Pullovers
These are an excellent “finishing” exercise for your chest. Pullovers will open and stretch your ribs and chest allowing it to expand.