Exercises for breast enlargement in women. Is it possible to enlarge breasts with exercises in girls? Small rotations of the hands

Many women are not happy with the size of their breasts and believe that breast enlargement can only be done with plastic surgery, expensive creams or pills with questionable composition. Not everyone knows about such an effective, and most importantly beneficial for the body and safe, if all recommendations are followed, method such as physical exercise, with the help of which you can significantly enlarge and tighten your breasts.

What you need to know about breast enlargement exercises

Most women think that exercise will help increase the volume of the mammary glands, confusing the concepts of pectoral muscle and glands. The female breast consists of mammary glands, connective and adipose tissue. The pectoral muscles, which are located at the bottom of the rib cage, help support the breasts.

With the help of a set of exercises, a woman can increase the volume of her pectoral muscles, as a result of which the volume of her bust will also increase, her breasts will become taller and more elastic, the muscles also have a positive effect on the overall tone of her breasts. It is also useful for pregnant women to perform exercises so that the breasts retain their beautiful shape and do not sag under the weight of milk.

You should also pay attention to the intensity of the load, because the pectoral muscle is wide and strong, and its growth will require serious, regular, intensive exercise. Some women think that 3-4 exercises a month will lead to the desired result, but such a load can only keep the muscles toned and will not allow the breasts to sag and become thinner.

Characteristic pain in the muscles will help you feel the correct load, which will help build muscles and increase breast volume. However, you need to know when to stop; breast enlargement exercises should not be done too often, because the muscles need rest, during which they build up and recover. Therefore, 3-4 sessions a week every other day will be enough to achieve the desired result.

To perform many exercises you need to have 2 collapsible dumbbells weighing 7-10 kilograms. If you don’t have dumbbells, then you can take two one and a half liter bottles filled with water, or better yet, sand.

When playing sports, you need to wear a special sports bra, which is required even for small breasts. This bra can be purchased at a sports store.

Any set of exercises, including those for the chest, must begin with a warm-up, which will help stretch, stretch, warm up the muscles, and prepare them for intense loads. Warming up will also help avoid injuries when working with dumbbells and barbells. You don’t need to come up with special exercises for warming up; energetic swings of your arms and legs, jumping, 3-5 minutes of dancing to music will do; you can remember the warm-up that happened in physical education lessons. For variety, you can try the “Star Catching” exercise. To perform this exercise, you need to stand on tiptoes and quickly reach your hands up, trying to reach imaginary stars around you, while squeezing your palms at the highest point.

It is necessary to finish the complex with stretching, which will help relax the muscles and calm the body. You can stand and hold the dumbbells in your lowered hands, take a few deep breaths and exhales, raising your arms as you inhale and lowering them as you exhale.

Exercises for breast enlargement at home

A set of exercises that will help increase bust volume includes the following basic exercises:

• Clenching of palms. To perform this, you need to stand straight with your feet shoulder-width apart. Place your palms in front of you, elbows should be at chest level. For three counts, you need to squeeze your palms as tightly as possible, and then lower your hands. Repeat the exercise 10 times.
• Interlocking fingers. Starting position as in the previous exercise. Raise your arms bent at the elbows to face level (arms should be parallel to the floor), and then clasp your fingers tightly and try to spread your arms to the sides. Repeat 10-12 times.
• Describing circles with hands. Starting position, as in previous exercises. Place your left hand on your thigh and quickly move your right hand in a large circle, starting to move forward. Make three circles forward with your hand, and then three circles back. Then place your right hand on your thigh and do the same with your left hand. Do 3-5 approaches.
• Deflection on the floor. Lie on your stomach on the floor (preferably on a special mat), with your toes extended. Place your hands palms down, elbows bent, with your palms at shoulder level. Shift your weight into your palms, slowly lifting your upper body and looking at the ceiling. In this position, the head and chest should be above the floor, and the hips should also be slightly off the floor. The position must be held for 15 seconds, then lower to the floor. Repeat the exercise 3-5 times.
• Wall. Use a wide grip to lean against the wall, and then push down as hard as you can. Stay in this position for 10-20 seconds. You need to stand straight during the exercise, not arch your back, then the load will be on your chest. Repeat the exercise 6-7 times.
• Doorway. Stand in the doorway with your hands on the frame. Press, trying to move the wall, for 1 minute, then lean slightly into the opening, which will increase the pressure on your chest, and continue to press for another 20-30 seconds. Repeat the exercise 3-4 times.

• Skier. To do the exercise, you need to pick up dumbbells and repeat the movements, as if pushing off with two ski poles at the same time. The back should be straight, the pace of the exercise should be slow. The exercise should be done from the hip, without jerking, raise your outstretched arms with dumbbells up to your chest, fixing for a few seconds, and then slowly lower your arms. Do 3 sets of 6 repetitions.
• Pushups. Push-ups are the best home exercise for the chest; to increase the volume of the pectoral muscle, you need to do at least 20 push-ups in one approach. If you are just starting a lesson, then for starters you can do 20 push-ups in 4-5 approaches in one session. During the exercise, you need to rely only on your palms and feet, but an easier option with emphasis on your knees is also acceptable.
• Bench chest press. Lie on the floor, hold dumbbells in your hands, hands should be at your chest. Tighten your chest and lift the dumbbells straight up, then lower and lift again. Select the weight of the dumbbells so that for 7-8 reps the dumbbells are lifted with noticeable effort. Perform 3 sets of 8 times.
• Chair push-ups. Stand with your back to the chair, resting your hands on it, stretch your legs forward at an angle of 30-45 degrees. Bend your arms, lower your body down and return to the starting position. Perform 3 sets of 6-8 times.
• Raising hands. Sit on a chair, hold dumbbells in your hands in front of your chest, elbows should be bent and pressed to your sides, keep your back straight. Without lifting your elbows, spread your arms as far as possible to the sides, stretching the muscles (8 times). Then lift your elbows and spread your arms, which should be bent at the elbow at a right angle (12 times). Do 3 sets.
• Bridge. Lie on your back, raise your arms and place them in a supporting position, then try to lift your pelvis off the floor and maintain balance on your palms and heels. Beginners can do a bridge with their arms along the body, during the exercise the emphasis will be on the shoulder blades.

Exercises for breast enlargement in the gym

In the gym, a trainer will help you choose the intensity of the load and the order of doing the exercises; you can use cardio equipment to warm up and stretch before and after the main set of exercises. The most effective exercises on simulators:

• Reduction of arms on the simulator. Sit in a chair, pressing tightly against the back, keeping your head straight. Adjust the seat so that your palms on the handles of the machine, shoulders and elbows are at the same level. As you exhale, bring your arms together at chest level, making sure that the body and the back of your head are pressed against the back. As you exhale, return to the starting position.
• Bringing your hands together in a crossover. Bend your knees, leaning your body forward, keeping your back straight. Bring your shoulder blades together and place your hands so that they look inward, your head should be straight. As you exhale, without sudden movements, bring your arms together in front of you, and as you inhale, return to the starting position. Pull your arms back until you feel slight discomfort in your shoulder joints.
• Lying barbell chest press. Lie down on a bench with the barbell in front of your eyes. Place your palms on the bar, 10 centimeters wider on both sides than shoulder level, then remove the bar and move it to chest level. As you inhale, bend your elbows and smoothly lower the bar to your chest; as you exhale, straighten your arms with effort, returning to the starting position.
• Smith Incline Chest Press. The bar should be at chest level; the angle of the bench affects which part of the pectoral muscle will be worked. If the back is horizontal - the lower chest, if vertical - the upper. Place your palms on the bar 10 centimeters wider on both sides than shoulder level. As you inhale, you need to smoothly lower the bar to your chest, and as you exhale, straighten your arms with effort and return to the starting position.
• Butterfly. Sit in the simulator chair, place your feet shoulder-width apart and rest your feet on the supporting part, keep your head straight. Feel that your back and lower back are pressed against the back of the chair. Lower your elbows and press them against the pads on the machine, pull your shoulders back, bringing your shoulder blades together. As you exhale, you need to bring your arms together at chest level, while the body and the back of your head should be pressed against the back of the chair. Take a deep breath and return to the starting position.

Japanese breast enlargement technique

The technique was developed by the Japanese Mieko Yoshimaru, who enlarged her breasts from size A to H. The exercises are based on moving fat from the abdomen, back and arms to the chest. The main thing in technique is regularity and visualization. Basic set of exercises:

• Place your palms at chest level and take a deep breath. Exhale slowly, counting to 8, and pressing the bases of your thumbs together. Repeat this exercise, keeping your arms at chest level, to the right and left of your body.
• Stretch your upper arm. Then raise your arm bent at the elbow and grab the fold of fat on the forearm, moving it slowly towards the chest area (5 minutes for each arm in the morning).
• Lying on your back, stretch your upper abdomen. Then, using massage movements, gently roll the fat from your belly to your chest (5 minutes before bed).

1 - chest wall; 2 - pectoral muscles; 3 - milk share; 4 - breast nipple; 5 - areola; 6 - milk duct; 7 - adipose tissue; 8 - leather

Dear girls, in this article I want to answer the question of how to enlarge a woman’s breasts with the help of exercises. I'll tell you what can actually affect the breasts, and what simply cannot happen.

To answer the question of how to enlarge a woman’s breasts using exercises in the gym, let’s look at the anatomy of the breast structure. This will help you understand where the truth is and where the lies are.

In an adult girl, the mammary gland consists of glandular tissue and connective adipose tissue. From the skin covering the gland, layers of dense connective tissue extend inward, which divide the entire gland into 15-20 lobes. Each lobe is in turn divided into smaller lobes. The space between the lobules is filled with fatty tissue. There is also a lot of fatty tissue at the base of the mammary gland, where it is attached to the chest wall. Adipose tissue forms a kind of cushion on which the gland lies. The shape and volume of the mammary glands depend on the amount of adipose tissue.

I’ll answer the main question right away - to enlarge a girl’s breasts with the help of exercises or it is not possible to change its shape.

Let me explain why you can’t enlarge a girl’s breasts by training in the gym:

Notice in the picture, what percentage of the total size is adipose tissue (7)? It makes up the bulk of the breast.

Based on this, active sports not only will not help increase size, but on the contrary, will make your breasts smaller. Because playing sports helps burn fat, and it will burn in the mammary gland as well.

The shape of a woman's breasts and its size mainly depend on the amount of fatty tissue in it. Usually, in young girls, the breasts have a beautiful, toned shape, because during puberty all the tissues are elastic. With age, the appearance of the breast changes; a large one can sag very much, because all tissues tend to stretch, including fat.

Girls who often go on diets are at risk of developing breast ptosis regardless of their genetics.

Ptosis is a gradual drooping of the mammary glands and loss of their volume, accompanied by stretching of the skin. This is often due to the fact that the skin does not have time or simply cannot contract after emptying the fat cells. It can also be caused by poor genetic inheritance, when the skin contracts poorly and fat burns quickly.

The skin can also lose elasticity in nursing mothers, resulting in ptosis.

What can help improve breast shape?

Only good plastic can affect breast size, but you can improve the shape by influencing skin tone. It can be improved by general body exercise to shrink and tighten the skin throughout the body. But breast size will most likely decrease during training because fat will be burned everywhere.

When exercising in the gym aimed at burning fat, it is not possible to maintain breast size, but you can improve its appearance by tightening the skin and influencing the tone of the girl’s pectoral muscles.

As a result, what changes in a woman’s breasts from training:

• Breast size will not increase, but only decrease with fat-burning workouts
• The tone will improve
• Breast shape will not change
• Its size will change as a result of tissue contraction

If someone assures you that you can enlarge a woman’s breasts with the help of exercises by increasing the size of the pectoral muscle, then do not believe it. Women's muscles don't grow as much as men's, and even guys must gain weight to increase the size of any muscle, including the pec.

Once again, pay attention to the picture of the structure of the female breast and remember:

• That size depends on genetics and the ability to store fat in her breast fat cells!
• That your breasts will not get bigger from doing any exercises! You can increase the volume of just your upper chest so that your cleavage doesn't look bony, but it won't change the size of your breasts!
• That whole body exercises will help tighten the skin of your breasts when your skin throughout your body shrinks! But this is only with good genetics and excellent shrinking abilities of your skin!

For girls who have lost weight dramatically or are on diets and suffer from breast ptosis (breast drooping due to emptying of fat cells), exercise is unlikely to help you. Only a specialist in the field of plastic surgery can help here, using implants that fill the empty space.

Girls who have lost weight or have small breasts, firm skin, and who want to enlarge their breasts should seek help from a surgeon. Because muscles do not affect the formation of female breasts. Because girls’ muscles do not develop well and they need more to form a beautiful neckline so that the ribs do not stick out. And the female breast is the mammary gland, fatty tissue and breast skin tone.

Therefore, girls, watch your breasts starting from a young age. Don't go on diets that will make you lose weight dramatically, wear supportive tops, take care of your skin so you don't look for answers on how to increase breast size through exercise because it's not possible.

Firm, toned breasts are the pride of women and the admiration of men. But a chic neckline is not only an aesthetic pleasure. This is also a subconscious signal to the opposite sex that in front of the man is a successful expectant mother, capable of fully feeding her offspring.

There is something to fight for. And in addition to a balanced diet and cosmetic breast skin care, thoughtful and most effective exercises for breast lift at home will help you achieve your goal. But first, briefly about how the female breast works.

The female décolleté area can be roughly divided into two components: the mammary gland, which does not have muscle fibers, and the muscular corset that supports it. Between themselves - to ensure nutrition of the gland, supply it with oxygen and remove oxidation products - they are connected by connective tissue to a network of blood vessels.

So, the mammary gland does not have muscles. What does it consist of? These two seemingly simple hemispheres have, unlike muscles, a very complex structure. And it is aimed at the woman fulfilling her main physiological mission - motherhood and feeding the child.

Mammary gland

The mammary glands are a paired multicomponent hemispherical structure adjacent to the chest between the 3rd and 6-7th ribs, with small protrusions, the nipples, surrounded by an areola and located in the center. The nipple, which together with the areola has a dark pigmentation different from the skin of the rest of the bust, contains the endings of the milk ducts and many nerve fibers. By the way, the nerve fibers of the intercostal, cervical and shoulder regions pass through the chest, and it can ache with osteochondrosis of the cervicothoracic spine.

The internal filling of the mammary gland consists of several glandular lobes, divided into lobules filled with vesicles-alveoli and interconnected by milk ducts. This structure resembles a bunch of grapes and called the glandular section responsible for the secretion of milk. It is supplied to the tip of the nipple by the milk ducts that expand at this point.

The mammary glands are penetrated by lymphatic channels and blood vessels, in their corresponding position supports the ligamentous apparatus - Cooper's ligaments.

The glandular section is surrounded by loose tissues - connective and adipose. This promotes the mobility of the mammary gland relative to its base and largely determines its external shape. There are even special classifications of the types and shapes of a woman’s bust, as well as their connections with the character of the owner. But one thing is certain: There are no two completely identical busts in nature. And yet, the formula for the ideal female bust exists, and it is characterized by the following geometric parameters:

• the upper part of the mammary gland, mentally divided in half by a horizontal line passing through the nipples, should make up 45% of 100% of the breast volume, and the lower part should make up the rest (55%);
• The nipples relative to the same line should look up at an angle of 25° to 45°.

Of course, ideal toned breasts are as rare as the notorious parameters 90-60-90. But in a sense, each breast is ideal in its own way.

Muscle corset

The pectoral muscles are divided into two groups:

• located directly on the chest - internal, external and diaphragm;
• muscles of the shoulder girdle and arms.

The most massive is the fan-shaped convex pectoralis major muscle. Below it is a flat pectoralis minor muscle, which has 4 teeth and is attached to the scapula.

The functions of the chest muscles include:

• support of the upper limbs and, together with the back muscles, participation in turning, bending and lifting the body;
• participation in the breathing process using the diaphragm.

What can affect the way your breasts look?

There are several factors:

1. Body fat balance. Typically, the mammary glands of plumper women are larger than those of thinner women. If a woman begins to lose weight intensively, as a rule, her breasts also decrease. we looked at it in a separate article.
2. Pregnancy and lactation period. During this important period, thanks to hormonal changes in the body, it undergoes a significant transformation and becomes fuller. But it is quite possible to correct the situation in this case as well.
3. Age. Until the age of 20, the bust steadily increases and forms. After adulthood, estrogen no longer affects its shape and size. Here, pregnancy and childbirth, weight gain, etc. already begin to play a noticeable role. It is worth mentioning the “Balzac age”, when the natural processes of sagging begin due to a decrease in collagen production, stretching and weakening of the ligamentous apparatus, etc.
4. Genetics. It is enough to look at the women of this or that family to predict with a high probability what shape and size the breasts of a girl born here will develop. Unfortunately, genetics is one of the...
5. Smoking. Cigarettes contain compounds that destroy elastin. The overall tone of the skin, including the bust, decreases, and the mammary gland begins to sag.
6. Plastic surgery. With their help you can significantly change the shape of your breasts. But women have a lot to think about before deciding to take this extreme measure. The most gentle, but at the same time effective method of surgical intervention is.

7 Essential Pull-Up Moves

As we found out, the mammary gland is attached at its base to the pectoralis major muscle. Is it possible to give it its former elasticity and what exercises can this be achieved? The growth of the pectoral muscles, increasing their endurance will improve the shape of the breasts, enhance their nutrition, blood supply and lymphatic drainage, and will become an obstacle to sagging and sagging. Let us immediately note that in addition to the workouts given below, there are also.

What is important when working out the chest muscles:

• It is necessary to work all muscles to the maximum. The load must be multidirectional, because The muscle fibers of the pectoral muscles run at different angles.
• The correct technique for performing exercises is important to strengthen sagging muscles without causing unnecessary injury. Be sure to warm up and cool down.
• Excellent exercises for this include push-ups, pull-ups, various push-ups (tennis, basketball, volleyball), and planks. But the most noticeable results come from weight training with progressive resistance. Among them - .

1. Knee push-ups

The muscles of the chest, shoulder girdle, back, abs, and triceps are involved. This is a basic multi-joint free weight exercise. Unlike standard full-length push-ups and other varieties, since it removes some of the load from the legs and, accordingly, is easier to perform.

1. From a lying position, focus on your palms and knees bent at an angle of 90° and your legs crossed at the top. Straightened arms (palms are under the shoulders and pointing fingers forward) and bent legs - shoulder-width apart, the whole body forms an even inclined diagonal. This is the starting position.
2. Inhale and begin to lower your torso down by bending your elbows until your chest touches the floor.
3. At the bottom point, push off and, as you exhale, rise to the starting position.

Do 10-12 push-ups, do 3 sets with a break of half a minute.

Avoid technical mistakes:

• When moving down, do not spread your elbows to the sides from the body - this can overload the shoulder and lead to injury;
• Watch your pelvis - it should neither sag nor rise up, but form an even line by engaging the gluteal muscles;
• Stretch your wrists to avoid overloading them due to an unnatural position for them and strong pressure;
• Lower yourself down using the strength of your arms, slowly, and not as if you were knocked down.

Attention! Use this lightweight version of push-ups only for the first time, until your muscles get stronger, don’t get hung up on it, move on to regular classic push-ups as quickly as possible.

2. Classic push-ups

Classic push-ups are perfect for tightening the pectoral muscles in girls. The muscles of the shoulder girdle, back, abs, triceps, and also, unlike the previous version of the exercise, legs are also involved.

The technique is similar to push-ups from the knees, but in the starting position the emphasis is on the toes.

Do 10-12 push-ups, do 3 sets with a break of half a minute. Gradually increase the number of repetitions to 20 and reduce the break between sets to 10-15 seconds.

3. Palm clenching

The pectoral and shoulder muscles are included in the work; including the triceps is a mistake. Well suited for beginners with weakened muscles and as a final isometric exercise for strength training.

1. Place your feet shoulder-width apart, your back straight, bend your elbows in front of you at chest level, put your palms together and place them vertically (prayer pose).
2. Inhale, hold your breath for 10 seconds and, while filling your chest with air, perform frequent maximum contractions of the pectoral muscles by pressing your palms against each other.

Repeat 5-8 times for 10 seconds with a break of 10-15 seconds. Gradually increase the time to 20 seconds.

This is interesting! The exercise can be varied by clasping your arms above your head or moving your clasped arms alternately to the left and right chest.

4. “Pull into the wall”

The muscles of the chest and shoulders are involved in the work, tensing and stretching. The exercise is performed anywhere there are doorways. It's good.

1. Take the starting position, resting your arms slightly bent at the elbows on the sides of the doorway or wall, and begin to press on them with your hands in the forward direction - about 1-3 minutes.
2. Bend forward slightly and continue pressing for another 1-3 minutes.

Three approaches will be enough.

5. Incline Dumbbell Press

An extremely effective exercise for lifting the pectoral muscles for women and girls. The work includes the large and small muscles of the bust, deltas and coracoid shoulders, muscles of the ribs, shoulder blades and biceps of the arms.

1. Lie on a bench with an inclination angle of 20°-30°, rest your feet on the floor on your sides, raise your forearms with dumbbells up 90°. Elbow position - just below chest level, dumbbells - higher.
2. Inhale, and as you exhale, press the dumbbells up with straight arms, after a second delay at the top point, the arms return down.

Do 3-4 sets of 10-12 presses, with a break of about 2 minutes.

6. Dumbbell flyes lying on a horizontal bench

The pectoralis major muscle is worked, the muscles of the shoulders and ribs are included. This movement is effective.

1. Lie with your back on a bench, raise your arms with dumbbells slightly bent at the elbows up to eye level, the hands look at each other.
2. Inhale - spread your arms to the sides, hold for a short time at the lowest point, and exhale - rise again.

Do 4 sets of 12 dilutions.

7. Pullover exercise

The pectoralis major and

It is difficult to find a woman who would be satisfied with the size of her bust. Most often, dissatisfaction is caused by too small breasts. This deficiency can be quickly corrected with the help of plastic surgery. But this is far from the only option. Physical exercises will help correct deficiencies and make your body ideal. Thanks to special gymnastics, the breasts will rise higher and appear larger. To do this, you need to exercise regularly in the gym or at home.

Features of the training: preparation and execution

Before starting classes, you need to decide which exercises to use and find out what to do in between classes and during them.

• Bust enlargement exercises will not help make your breasts grow faster. They will only help strengthen the muscles underneath, since there is practically no muscle tissue in the chest itself. Thanks to intensive training, the bust will be firm and toned and will add several centimeters to its volume.

• In order to influence the muscles and force them to change, serious loads are necessary. Weak influence will not bring results. A woman who decides to enlarge her breasts in this way will have to use all her perseverance and willpower.
• Some people believe that if you practice every day, the effect will come faster. This is a misconception. To grow, muscles must rest, so three workouts per week is enough.
• When performing the complex, you need to monitor the technique. After training, your muscles should feel a burning sensation. This indicates that the exercises were performed correctly.
• To build muscle tissue, you need to lift weights. Some bust enlargement exercises involve the use of dumbbells. Their weight should not exceed ten kilograms.

Be sure to warm up before you start training. You don’t need to come up with special exercises for this. You can run in place and do some stretching.

It is also important to monitor your breathing. Muscles must receive sufficient oxygen. Therefore, when exerting effort, you need to inhale, and when relaxing, exhale.

8 exercises to enlarge your bust

Physical activity will help not only pump up your chest, but also improve the condition of the muscles of the upper arms.

It is necessary to remember that no matter what exercise you choose, you will not be able to enlarge your breasts by several sizes. You will only be able to tighten the skin and add a few centimeters to the volume.

The load must be increased gradually, so you need to start with the easiest exercises and gradually move on to the heavier ones:

To get the desired result, you must perform at least three approaches. Changes can be noticed after just a few months of regular training. But it is very important to eat right.

In order for physical activity to promote breast growth rather than shrinkage, you need to provide the body with fats, carbohydrates and proteins.
A contrast shower will be a useful addition to your training. It will help make the breast skin firm and toned. Alternating cold and hot water must be done every day. You should also avoid exposure to sunlight on the skin of the mammary glands, as ultraviolet radiation worsens its condition, makes it flabby and contributes to the appearance of wrinkles.

You can make your body attractive not only through plastic surgery. True, this requires a lot of effort, but the result is worth it. Sports will help preserve the beauty and firmness of your bust for many years. The main thing is to monitor the technique of doing the exercises and practice regularly.

Many girls are interested in the question: is it possible to enlarge their breasts with exercises at home, what kind of exercises, and how realistic is this? Will they help after feeding the baby? Let's figure it out. To train your bust, you need a whole series of exercises, since its muscle fibers are located in different directions, and multidirectional efforts are needed to work them out. What movements exactly should you do? Look further.

Only by shifting the emphasis of the load on different muscles can you achieve your goal. Using one, even a very effective exercise, we will not be able to put a load on all the target muscles, so in this case only complex exercises will help.

The chest area is represented by the following muscles:

• Big;
• Small;
• Anterior serratus;
• Subclavian.

The large muscle occupies almost the entire area of ​​the chest. Using it, we lower and turn the arm towards the body. The small one is located under the large one and is attached to the shoulder blade. The serratus anterior muscle is located on the side of the pectoral muscle. The subclavian is located in the upper part of the pectoralis major.

The anatomical structure of the female bust consists of pectoral muscles, on top of which the breasts are located. The mammary gland itself does not have muscles, and therefore cannot increase in size through exercise. It consists of adipose, glandular and connective tissue. You can correct the shape of your bust and lift it only by working hard on your muscles. Pumped up muscles will lift the breasts and give them elasticity and a beautiful shape. The main thing is not to overdo it with burning calories - as a result, the fat tissue will decrease, and, accordingly, the bust too.

A set of 7 exercises for pectoral muscle growth

The exercises included in the complex are performed with different positions of the hands. The arms can be lowered down, raised up, a different angle can be formed between the body and the arms. This determines which muscles will be worked. We are interested in those exercises that will help maximize the use of women’s bust muscles. They can be represented as the following complex. So, how to enlarge your breasts with exercise? See below.

Attention! Before training, be sure to do a warm-up to warm up the target muscles. The first exercise performed in training should be wall push-ups.

1. Wall push-ups

The following muscles are involved in the work: the pectoralis major and the serratus anterior. In addition, the rectus abdominis, oblique abdominis and triceps brachii are used. While doing the exercise, You can place your hands either wider than your shoulders or narrower than your shoulders. With a wide stance, a greater load goes to the chest muscles, with a narrow stance, the triceps of the shoulder. The greater the angle of the body relative to the wall, the greater the load.

1. We retreat from the wall about one step.
2. We focus on the wall, placing our hands in front of our chest.
3. We perform push-ups by bending our elbows. The body is one line. The lower back cannot be arched or rounded, This will cause the load on the pectoral muscles to be lost.

We perform ten exercises with several approaches.

Attention! To achieve the effect of increasing muscles, you need to calculate the load and number of approaches individually. For each girl these indicators may be different. They will depend on the degree of her physical fitness, weight and other factors.

2. Classic push-ups

1. We lie down on the floor, placing our arms bent at the elbows under the chest.
2. The body from the toes to the crown should represent straight line. We do push-ups, fully straightening our arms at the elbows.

We perform ten repetitions in two approaches. Rest time between sets is thirty seconds.

3. Dumbbell bench press

We work primarily the pectoral muscles, as well as a number of small muscles that are usually difficult to use.

1. Squat down with your back straight and grab dumbbells. Straighten your legs at the knee joint and rise up.
2. Holding the dumbbells on your hips, forcefully lift your legs, placing your body on the gymnastic bench. Place your feet firmly on the floor.
3. Move the dumbbells to your chest area. Straightening your elbows, lift the dumbbells up.

Perform eight repetitions or other number in several sets. Rest time between sets is one minute.

Carefully!

4. Flying while lying on an incline bench

We work the lower part of the pectoral muscles. Great .

1. Raise the edge of the bench at an angle of forty degrees and secure it.
2. Squat down with your back straight and grab dumbbells. Rise up, straightening your legs at the knee joint.
3. Lean your body back onto the bench, holding the dumbbells at the front of your thighs.
4. Move the dumbbells to your chest area. Raise the dumbbells at right angles to the floor, Bend your elbows slightly. The palms should be turned with the fingers inward.
5. Raise the dumbbells to the sides with effort while inhaling.
6. As you exhale, lower the dumbbells to a position where they lightly touch each other. Hands point straight up.

Perform eight reps or whatever the target number is for multiple sets. Rest time between sets is one minute.

Attention! Throughout the exercise, your elbows should be pointing down.

5. Swing dumbbells forward

A simple-looking exercise that works well on the clavicular part (top) of the pectoralis major and deltoid muscles. Performing the exercise stimulates the growth of muscle fibers in the pectoral muscles. Dumbbell swings are done in a sitting and standing position.

1. We place our arms along the body parallel to the front of the thighs.
2. We take dumbbells so that the palm and fingers are directed away from the chest when performing swings.
3. As you inhale, raise the dumbbells above shoulder level. Doing the exercise at an average pace, smoothly, without jerking, raising and lowering your arms.

Carefully! Do not lift dumbbells from the floor by straightening your back - this may cause injury to the lumbar region.

6. "Pullover"

The pectoral and shoulder muscles work.

1. We perform the exercise while lying down with the upper back resting on the bench. We have the housing perpendicular to the bench.
2. Feet are on the floor, knees bent at right angles.
3. Ask your partner to hand you a dumbbell, grab it by the bar. Bend your elbows slightly and lift the barbell up.
4. We lower the dumbbell behind our head while inhaling, stretching and working the pectoral muscles. The arms move only at the shoulders.
5. We do not lift the pelvic area up, otherwise, the pectoral muscles will not be fully developed.

Perform eight reps or whatever the target number is for multiple sets. Rest time between sets is thirty seconds.

7. Dips

Promotes growth in the size of the pectoral muscles, triceps and deltoids. They are also used to work out the middle and lower parts of the chest well.

1. We take a position on the uneven bars with straightened arms. We bend our legs at the knees and tuck them in, so as not to touch the floor.
2. We lower ourselves down, spread our elbows to the sides, lean forward, bending our torso. We do not press our elbows to the body.
3. When performing push-ups, do not fully extend your arms at the elbow joint.
4. We descend shallowly between the bars– then the pectoral muscles will be worked out perfectly.
5. We pull ourselves up and stay in this position for a few seconds.

We perform eight repetitions or another planned number with several approaches.

There are certain rules that must be followed:

1. For maximum results follow the execution technology each exercise. Deviation from technology takes the load away from the target muscles.
2. Classes must be systematic, They need to be done every other day or three times a week. Between them you need to take a one-day break. Do not plan to train two days in a row, as your muscles need time to rest.
3. You need to select weights for training starting from a minimum, since with the wrong approach when choosing weight, there is a high risk of sprains and various injuries.
4. A set of exercises for the chest muscles can be recommended for those who are going to become a mother, as well as for those who have breastfed a child and have started physical exercise. This is necessary in order to maintain the pectoral muscles in tone and prevent the bust from drooping.

The muscle fibers of the chest respond well to strength exercises. With persistence, diligence and patience, you can pump them up perfectly. To do this, you need to perform a set of exercises that allows you to distribute the load across the target muscle groups. In two to three months you will be able to see the real results of your efforts! It must be remembered that having achieved a result, you need to constantly maintain it by performing a set of exercises for the chest.