Exercises to enlarge your bust at home

Exercise is a great way to enlarge your breasts without having to lie on the operating table. The fact is that above the bust and under the mammary glands there are pectoral muscles. The more you strengthen them, the more toned and firm your breasts become.

The best effect is achieved by gymnastics for breast enlargement, coupled with massage and the use of special cosmetics (creams, masks). Exercise helps improve blood flow to the breast tissue, due to which the active components of cosmetic products are absorbed faster.

Exercises to enlarge your bust at home

The chest muscles are conventionally divided into 3 sections: upper (creates a beautiful definition), middle (gives elasticity) and lower (forms the roundness of the chest). To make your bust sexy and toned, visually increasing its size, you need to carefully load each zone.

Before you start training, you should stretch your shoulder girdle. For this purpose, it is effective to use rotational movements of the arms forward and backward, cross swings in front of you at chest level, and moving the shoulder blades back.

It should be borne in mind that exercises for bust enlargement should not be too energy-intensive and should not create a calorie deficit in the body. This can cause the amount of fatty tissue in the breasts to decrease, making them appear smaller.

Wall push-ups

The exercise is equally effective for both beginners and girls who already have experience in strength training. Wall push-ups strengthen the middle and lower sections of the pectoral muscles.

Execution algorithm:

Take a position, standing a meter from the wall, turning to face it.
Place your feet slightly wider than shoulder level.
Bend your body forward and rest your palms on a vertical surface at chest level.
As you inhale, relax your arms, slowly approaching the wall.
While exhaling, quickly push up from the surface until your arms are completely straightened.
Repeat the movement 15-20 times, then take a short break to rest (about a minute) and perform another 3-4 series.

Classic push-ups

The basic exercise for female breast growth should be performed in a high-intensity style. This will create a high level of muscle stress without causing the muscles to become exhausted.

The correct way to do push-ups is:

Sit face down on the floor and rest your palms and toes on the surface.
Bring your shins together.
Place your hands at chest level.
Raise your body so that all parts of your body are straightened in one line.
In a fast, pump style, perform 15-25 lowering and raising of the upper body.

Number of approaches - 5. Time interval between series to restore strength - 75 seconds.

Dumbbell bench press

Before starting the exercise, it is important to choose the optimal weight of the weight. In the first, warm-up approach, you should use light dumbbells of 2-3 kg. In subsequent working series, the mass of the projectile should be 80-85 percent of the one-repetition maximum.

Press technique:

Fix 2 dumbbells in your hands.
Lie with your back on a horizontal bench.
Place your feet on the floor surface.
Raise your arms with weights up, placing the dumbbells at chest level.
While inhaling, slowly lower the projectiles down, spreading your elbows to the sides.
As you exhale, quickly straighten your arms up.
Do about 10 repetitions.

The number of series in the exercise is 5. You should rest for about a minute between them.

Flying while lying on an incline bench

The exercise is aimed at working out the bust in its upper part. The placement promotes the development of a beautiful “path” between the right and left breasts, visually increasing its size and improving its shape.

Execution sequence:

Raise the back of the bench approximately 45 degrees.
Attach dumbbells to your hands.
Take a sitting position on a bench, pressing your spine against its back.
Raise the projectile up and bring your hands together (this is the starting position).
As you inhale, spread the dumbbells to the sides (while lowering your arms, they should smoothly bend at the elbow joint).
While exhaling, lift and bring your hands together with the weight at chest level.
Perform 8-12 repetitions.

The number of series is 4-5, the time period for rest between approaches is 60-75 seconds.

Swing dumbbells forward

The main load when performing the exercise falls on the front bundle of deltas. Its development, in turn, contributes to the fact that the breast in the upper part takes on a more rounded shape.

Correctly perform swings like this:

Hold 2 dumbbells in your hands and lower them to the front of your thighs.
Place your feet together.
While exhaling, with a quick swinging movement, raise your arms with weights in front of you.
As you inhale, slowly lower the dumbbells down.
Perform 10-12 repetitions.

Volume and intensity of the load: 4 series with a rest interval of 40 seconds.

Pullover

Allows simultaneous training of the latissimus and pectoral muscles. At home, it is advisable to perform this exercise on a bench or chair. This will make it possible to move your arms back more strongly, increasing the amplitude of movement.

Technique:

Hold one small dumbbell in your palm.
Lie on your back on a chair (butt should hang down).
Place your feet on the floor, bending them at a right angle.
Extend your arms with weights behind your head, lowering them down as much as possible (arms should remain straight).
As you exhale, lift the dumbbell up to chest level.
As you inhale, return the projectile behind your head.

Number of repetitions - 12-14, series - 4-6. Rest between sets is 45-55 seconds.

Dips

It is one of the best exercises for pumping the lower part of the pectoral muscle. At the same time, the triceps of the shoulder also develop.

If you follow the technique, dips can significantly improve your breast shape in just a week.

Execution sequence:

Wear sports gloves.
Jump onto the uneven bars.
Bend your knees slightly.
As you inhale, slowly lower your body down.
As you exhale, lift your body up.

Number of repetitions - 8-10, approaches - 4-5. The pause between episodes is 1 minute.

When lifting your torso, it is important to tilt your body forward slightly. This is necessary in order to shift the emphasis of the load from the triceps brachii to the pectoral muscles.

"Palms"

Exercise for breast growth is attractive because it can be performed in almost any situation: at home, at work, on vacation, while traveling.

The execution technique looks like this:

Bring your palms together in front of your chest (imitation of prayer).
Raise your elbows to a horizontal plane.
Relax the trapezius muscles.
Press your palms firmly against each other for 10-15 seconds.
Relax for 20 seconds and perform another 10-12 similar pressures.

"Wall"

The exercise can be classified as static, since the load on the pectoral muscles occurs without performing any movement.

Algorithm of actions:

Approach the wall, stopping a meter away from it.
Bend your body forward and place your palms on a vertical surface at chest level.
Use the strength of your legs and body weight to press on the wall, as if trying to move it.

Pressure must be applied for 15-20 seconds. After this, you should rest for 10-15 seconds and perform a few more approaches.

"Skier"

The exercise puts stress on the front deltoids, lower and middle parts of the chest. For convenience, it is best to train in a large room with free space of at least 7-10 meters in length.

Technique:

Hold 2 dumbbells in your hands and lower them down to the sides of your thighs.
Place your feet shoulder-width apart and straighten your back.
While stepping with your left foot, lift the right dumbbell up (your hand should move slightly to the left during the lift).
Without pausing, take a step with your right foot while simultaneously raising the left dumbbell and lowering the right one.
During one approach you should perform about 10-12 steps.

How to do exercises for breast enlargement

There is absolutely no point in doing exercises every day. Muscles begin to grow precisely during the rest period after exercise, and therefore it is quite enough to exercise 3 times a week.
In fitness centers, before starting classes, they will definitely give you a full briefing and show you various exercises, but it is also important to know what exercises you can still do at home, since not everyone has the time and money to go to gyms. It is not recommended to use, for example, books for loading at home; it is best to purchase collapsible dumbbells (at least two) weighing 8-10 kg at any sports store.
It is necessary to start performing exercises with a warm-up, which allows you to stretch and warm up your muscles, stretch them, so as not to get injured during the main exercises. It is not necessary to come up with special exercises for warming up; it will be enough to perform several not very difficult exercises for five to seven minutes to energetic music.
To enlarge the breasts, it is necessary to gradually alternate the load - sometimes decreasing it, sometimes increasing it.

Lesson plan

In order to get the maximum result from gymnastics, you need to perform it regularly according to a pre-drawn plan. A set of strength exercises, including classic push-ups, dumbbell presses lying on a horizontal bench, fly-ups lying on an inclined bench, dumbbell swings, chair push-ups and parallel bars should be performed once every 4 days. Lighter loads (“wall”, “palms”, pullover and “crescent”) can be done every other day.

It should be borne in mind that it is impossible to achieve female breast growth through training alone. The main factors influencing the size and shape of the bust are a balanced diet and the normal functioning of the endocrine system.

Several individual exercises

If desired, they can not only be performed separately, but also combined - however you like, in any order. You can assemble your own individual cycle from them and practice according to it. One condition - it is recommended to do each exercise for at least 2-3 minutes. Gymnastics for breast enlargement should be carried out in loose, comfortable clothes; it is best to choose the time between breakfast and lunch.

Imagine that you are standing under the night moon and trying to literally “get a star from the sky.” Stand on your tiptoes and alternately stretch your right and left arms up. At the peak of the movement, clench your hand into a fist (you grab a star). This exercise allows you not only to enlarge your breasts, but also to strengthen your spine.
Extend both arms to the sides, and then, slightly bending them at the elbows, throw your forearms down. You can imagine that in your palms you have two stones or two bouncing balls, which you forcefully throw on the ground.
Sit on a chair and place your palms together above your head (fingers pointing up). Bend your elbows slightly and move your shoulders back. Then, simultaneously with turning your head to the right, move your right elbow back. Return to the starting position. Do the same in the other direction: when turning your head to the left, move your left elbow back. The exercise has a beneficial effect on the muscles of the chest and shoulders.
Take two thick books (some encyclopedias or dictionaries), place them on the palms of your hands. Stretch your arms forward and, without lowering them, move them back through your sides. Then slowly return to the starting point (the same way).