Exercises for the pectoral muscles: only 4 steps to a toned and beautiful chest

If you are not satisfied with the appearance of your breasts, there are several effective ways to make your breasts more attractive. The first and most effective, of course, is surgery. However, the cost of breast augmentation or lift surgery and the risks associated with any invasive procedure are often the main factors that push women to seek more affordable and safer methods. Among them – chest exercises.

Such exercises will help keep the chest muscles in good shape and give it a more beautiful and toned look. The pectoralis major and minor muscles are located directly under the chest, so any exercise aimed at working these muscles will also have a beneficial effect on the chest.

Pectoral Exercises  

For best results, it is recommended to do chest exercises twice a week, spaced a few days apart, to allow the muscles to rest. Each exercise should ideally be performed 8-10 times for 2-3 sets. If you are new to exercising, don't push yourself too hard, listen to your body and let it rest periodically.

1. Regular push ups

Yes, the most basic push-ups, which require no equipment or extreme effort, are one of the best exercises for the chest muscles. The effectiveness of push-ups comes from the fact that you are using your body weight to resist and strengthen your chest. Proper positioning of the arms, head and legs is very important to prevent possible injuries such as rotator cuff strains and to maximize the effectiveness of the exercise.

1. Take a lying position on the floor. Hands should be in an extended state at shoulder width.
2. Keep your head straight – do not lower or raise your chin.
3. For better weight distribution, bend your toes so you don't stand on their tips.
4. Slowly bending your elbows, lower yourself to the floor. The weight must be supported by the hands and toes.
5. Rise to starting position and repeat push-up.

2. Wall push-ups

Push-ups against the walls – This is a variant of the classic push-ups that is not inferior to them in terms of efficiency. If you dream of a breast lift without surgery – this is one of the exercises you need.

1. Facing a wall, extend your arms straight out in front of you, shoulder-width apart. The head should be straight. For proper weight distribution and alignment, do not spread your arms wider than shoulder width.
2. Lean forward and rest your palms against the wall.
3. Bending your arms and toes, push up against the wall.
4. Return to starting position and rest.

3. Dilution of hands with dumbbells

1. Sit in a straight-backed chair with your feet flat on the floor shoulder-width apart. Keep your back straight so as not to hurt your back muscles.
2. Take a dumbbell in each hand.
3. Raise your arms to shoulder level, bending them at the elbows.
4. Raise your arms up and away from your body.
5. Return to starting position.

4. Dumbbell Bench Press

1. Lie on your back with dumbbells in your hands. The upper parts of the arms should form straight lines with the shoulders; elbows are bent and looking up.
2. Keep your head straight with your feet fully on the floor.
3. Slowly raise your arms up, almost straightening them at the elbows, until they are located above the shoulders. To avoid injury, do not straighten your elbows completely.
4. Slowly lower your arms down to the starting position and rest.

Other Benefits of Chest Exercise

Besides beautiful breasts, chest exercises will help women:

Speed ​​Up Your Metabolism: Just like weight training, chest exercises will help boost your metabolism and burn more calories, even when you're not exercising.

improve posture: Chest exercises strengthen the upper body and help improve posture, thereby reducing stress on the back and neck, resulting in a breast lift effect.

increase stamina: the stamina you develop by doing chest exercises will be useful in your daily life and give you more energy and strength to deal with stress.

Do chest exercises affect breast size?

Many women are afraid of chest exercises because they are afraid that their breasts may decrease in size. Indeed, if you do exercises for the muscles of the chest and at the same time decide to lose weight, the chest can actually decrease and become more toned. Without weight loss, your breasts will become more rounded and toned. Women with large breasts can expect to lose body fat, especially if they combine chest exercises with cardio exercises.

If you want to tighten your breasts and make them more elastic with the help of exercises, get rid of excess fat and strengthen the pectoral muscles, you can, but remember that chest exercises cannot work wonders, after all, nothing compares to this matter. surgical breast lift.