It’s a common misconception that you can make your boobs bigger through specific exercises. The actual tissue that comprises the chest area in a woman is fat, glands, ligaments and tendons, which don’t really respond to weight training. But there is good news. You can still make your boobs perkier by targeting the muscles beneath known as the pectorals.
The goal here is to perform chest exercises from various angles to ensure you target all areas of the pecs. This, in turn, will give your breasts a perkier, lifted appearance and make you feel more confident in revealing clothing.
For the described exercises, perform four or five sets and aim for a weight that will enable you to do 10 to 12 reps with good form. Do this workout every three days.RELATED: RECOMMENDED PLANS FOR YOU
1. Incline dumbbell press
Adjust a weight bench to 45 degrees or just use a fixed incline bench. Grab a set of dumbbells and lie back on the bench with your head resting comfortably against the pad. Hold the weights at chest height out to your sides with your palms facing forward and elbows bent.
Make sure your arms are in line with each other and not angled forward. Press the dumbbells straight up and toward each until they are about an inch apart. Hold for a second as you squeeze your pecs forcefully. Slowly lower the weights back to the starting position and repeat.
Don’t forget how to breathe when you are lifting weights. Exhale as you press the dumbbells up and take a long inhale as you lower them down. Apply this strategy to every exercise you do. As a rule of thumb, just remember to always exhale on the exertion of effort.
2. Dumbbell bench press
Perform this exercise the exact same way as the incline press, expect lie on a flat bench. As opposed to the incline press, this exercise targets the middle part of the pecs. The incline targets the upper portion.
3. Decline press
Sit on the top of a decline bench with your shins hooked under the padded supports and dumbbells held in your hands. Let the weights rest on top of your thighs just above your knees. They should be sitting vertically at this point.
Keeping your abs tight, slowly lower yourself down on the bench until you are flattened out and the dumbbells are resting by your shoulders. Move your arms out to your sides the same way as with incline presses and flat bench presses.
Push the weights up above your chest and toward each other until they are an inch apart, squeeze your pecs for a second and lower them back down. Repeat for a set of reps and carefully lay the weights on the ground at your sides.
4. Dumbbell incline flys
Get into the exact same starting position as incline presses. This time push the weights straight above your chest and turn your palms so they face each other. Maintain a slight bend in your elbows and lower the weights to your sides until your arms are about parallel to the floor. You should feel a good stretch in your chest at this point. Push the dumbbells back up in a smooth and steady motion and repeat.
Remember not to bang the weights together. Always stop them just short of each other.
5. Dumbbell bench flys
Lie on the flat bench the same way you would with regular bench presses. Push the weights above your chest, turn your palms so they face each other and perform flys the same way you would with incline flys.
6. Decline flys
Safely get into position on the decline bench as if you were going to do presses but turn your palms so they face each. Perform a set of flys the same way you would on the flat and incline bench.
There is a big difference between presses and flys. Since you are eliminating the elbows with flys, you will not be able to list as much weight. Take this into consideration before you do them or else you can end up tearing your shoulder to shreds, which is never cool.
Just for the record, flys target the inner portion of the pecs. This is the area that gives you that nice definitive line that looks really good.