Four Exercises to Strengthen the Breasts

If you'd like to find out how to workout your breast and chest areas read along. Put the following exercises into practice.
Four Exercises to Strengthen the Breasts

Last update: 14 November, 2019

Many athletes go to the gym in order to work out their entire body. However, there are a few people who have doubts when it comes to working out the breast and chest area. In this article, we’ll share the best exercises to strengthen the breasts.

The development of the pectoral muscles improves the appearance of the breasts, making them appear larger and firmer. In order to work out the breasts, all you need to do is to include the right exercises, such as push-ups and other dumbbell exercises.

The best exercises to strengthen your breasts

The following are a few of the best exercises to help strengthen your breasts: 

Bench press

If you’re looking for an exercise to develop strength, the bench press is one of the best options. In order to perform this exercise, place your back on the bench and your feet on the floor. The bar should rest on your chest. Next, keep your hands holding the bar at shoulder width then contract your abdomen and extend the bar.

The next step is to pause and then lower the bar towards your chest to end the repetition. Try to complete 20 repetitions per set.

Bench press exercises to strengthen the breast

If you feel that the bar is too unstable, don’t worry. With some practice, you’ll be able to control the bar and even add more weight.

Exercises to strengthen breasts: dumbbell fly

The dumbbell fly is a simple exercise. In order to perform it, you’ll need some dumbbell weights and a bench. First, lie flat on your back with your feet on the floor while holding a pair of dumbbells close to your chest.

Next, while keeping your arms straight, slowly lower the weights towards your sides. Make sure you keep the weights around the shoulder level. From this position, elevate the weights in order to form an arc until they touch each other.

Dumbell exercise to strengthen breasts

Finally, bring the weights back to the initial position while flexing your pectoral muscles.

Dumbbell chest press

In order to carry out the dumbbell chest press, you’ll need a fit ball and a pair of dumbbells. Although it’s true that this is a traditional exercise, the use of the fit ball allows for a greater range of movements. The execution of the exercise may be more difficult, however, with some practice, you’ll be able to carry out the exercise efficiently.

In order to start the exercise, rest your back on the fit ball with a dumbbell in each arm. Next, bring your arms to your sides, bend your elbows and contract your abdomen (use the following image as a guide).

Chest press exercise to strengthen the breast

Next, start to extend your arms upwards. When your arms are fully extended, pause and then lower the dumbbells towards the initial position to end the repetition.

Push-ups – the perfect exercise for strengthening the breasts

Finally, push-ups are the ideal exercise in order to strengthen the breasts. It’s a simple exercise that brings excellent results. In order to carry it out, start in a plank position with your hands and feet resting on the floor.

Bend your elbows and begin to lower your body until your chest is close to the ground. Then, start to extended your arms until you return to the starting position.

Woman push-ups to strengthen breast area

Complete three sets of as many repetitions as possible. If you find push-ups too difficult, you can start with your knees on the floor. You’ll see that gradually you’ll be able to increase the number of repetitions.

In order to obtain excellent results, it’s best to maintain a healthy diet in conjunction with the exercises mentioned above. A healthy diet will allow you to maintain a healthy body fat index. What are you waiting for? Include these exercises in your routine.

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