10 best chest exercises to tighten and lift your breasts


Chest exercises are the best way to lift your breasts. It keeps the body fit and prevents slack. Not only that but training the chest muscles will also improve your overall posture, thereby beautifying silhouettes and increasing your confidence. So, miss out, no longer need to feel the minder and leave that torturing bra push-up! Do this chest workout and see the difference in weeks.

10 effective chest exercises for women

1. Dumbbell Fly sit

This exercise works in turn on the chest muscles and upper back muscles. This exercise is an entry-level exercise and requires a set of the dumbbell. Here's how to do it.

How to do Dumbbell Fly sit

Sit on a dumbbell bench with your spine upright, stretch the legs as wide as the shoulders, shoulders pulled backward, and stomach firmly.

Take a dumbbell in each hand and let your hands fall off.

Exhale and lift the sleeve until the Dumbel is as high as the shoulder.

Breathe your breath and lower your hand.

Set and Repetition – 2 sets of 12 times repetition
Rest – 10 seconds


2. Chest stretching stand

Before starting a workout or any workout routine, it is important to stretch the muscles that you are going to build to prevent injury. Here's how to do this stretch.

How to stretch a chest stand

Stand by the position of your spine upright and your stomach is toned.

Shake your shoulders backward and lift your arms, bend on the elbow in such a way that your forearms align with your face.

Push your hand back and open the chest.

Hold this stretch for 20-30 seconds.

Set and Repetition – 2 sets of 5 times repetition
Rest – 10 seconds

3. Barbell Bench Press

Barbell Bench Press is one of the main exercises to form chest muscles. Exercises can be done in a neutral, sloped, or decreased position and require a training bench and a barbell. Here's how.

How to do Barbell Bench Press
Lying on the bench with a straight back and a toned stomach. Put the soles of your feet on the floor wider than the shoulders.

Put your hand in such a way that your lower arm is perpendicular to the floor. Hand-held barbell tightly with palms facing forward.

Inhale and slowly press the barbell upwards by straightening your elbow.
Hold briefly and lower. Exhale as you do.

Set and Repetition – 3 sets of 10 times repetition
Rest – 10 seconds

4. Camel poses

The Camel Pose opens the chest and stretches the entire area well. It also draws the back muscles and can give you radiant skin. Here's how to do it right.

How to do Camel poses

Kneel and put your knees a bit apart.

Bend your body backward, lift the arm backward and reach your heels with them.

Raise your chest and feel the stretch in your breast and back muscles.

Hold this pose for 30 seconds.

Set and Repetition – 2 sets of 5 times repetition
Rest – 10 seconds

5. Chest Fly lying down

This exercise is very similar to the chest fly sitting and is one of the classic and most effective exercises to form muscle pectoral. All you need is a pair of dumbells and a fitness ball. Here's how to do it step by step.

How to do the Chest Fly lying

Sit on a ball of exercise, grasp the dumbells in each hand. Open your legs slightly wider than the shoulders, and keep the spine upright.

Walk forward until your body is aligned with the floor and only the back of your shoulder that touches the ball. Make sure your stomach is moving, and your thigh bones, pelvic area, and chest are lifted at the same level.

Raise your arms right above your chest, with palms facing each other, and see straight up.
Exhale and stretch your arms, make flying movements, and lower them until Dumbel is aligned with your chest.

Breathe your breath and repeat the movements.

Set and Repetition – 3 sets of 10 times repetition
Rest – 10 seconds

6. Push-Up decreases

Push-ups decline is a type of exercise that gives greater pressure to the chest area than the type of push-up in a neutral position. You can use a heavy ball or block to perform this gesture.

How to perform Push-ups decreases

Start in a push-up position with your toes firmly placed on the raised platform you are using. Doing this will position your body in a descending position.

Perform push-up gestures as you normally have 5 counts.

Set and Repetition – 3 sets of 5 times repetition
Rest – 10 seconds

7. Push-Up width

The push-up width is a push-up where your arm is placed wider than the shoulder. The effect will be more concentrated on the chest muscles due to the wider placement of the arm. Here are the right ways to do it.

How to perform a wide Push-up
Place the push-up position above the hands and toes of the toes with the spine straight and the stomach attracted.

Place your hands parallel to but wider than the shoulders.

Press your body down by bending the elbow as low as possible.
Push yourself to the starting position.

Set and Repetition – 3 sets of 10 times repetition
Rest – 15 seconds

8. Push-up using the weight ball

This is a challenging push-up. But with a little practice and help at the beginning, you can do this sport perfectly. You need two-weight balls (medicine ball) for this exercise. Here's how to do it.

How to Push-up with a weighted ball

Place the two weights on the floor with a distance as wide as the shoulder.
Place your palms on each ball and stretch both legs behind you. Blend your lower body on the flex of the toes.

Bend the elbow, then lower your body and bounce back.

Set and Repetition – 3 sets of 7 repetitions
Rest – 10 seconds

9. Dumbbell Press Tilt

This one chest exercise serves to form the chest muscles and requires a workout bench whose weight is tilted with a certain angle. The same exercises can also be done in a neutral position and a downward position. Each of these positions works on different areas and angles of the same muscle. Follow the steps below to do this exercise.

How to do a tilt Press Dumbbell

Lying on a tilt-back with a straight spine and the shoulders pushed backward.

Take the Dumbel in each hand and raise the hand straight forward with the palms facing forward.

Lower the Dumbel in the inverted "V" position. Stop when they are near the side of your chest.

Breathe and gently turn them back in the same inverted "V" to the original position. The inner plate/head of the second dumbbell should touch each other.

Set and Repetition – 3 sets of 15 times repetition
Rest – 10 seconds


10. Dumbbell Plank Rotation

Planking is a great exercise for building your core muscles and having to modify it a little can turn it into an efficient exercise for your chest muscles. Find out how to do it right.

How to do Dumbbell Plank Rotation

Place two dumbells on the mat with a distance of shoulder width.

Knees on a mattress, push the body forward and grasp the dumbells in each hand.

The position of Dumbel should be right under your shoulders and elbows. Hold the Dumbel firmly, stretching your legs backward. You can place them as wide as hips or as wide as shoulders.

Lift the right Dumbel, open your body and rotate it to the left. Keep your right hand fully elongated and behold the Dumbbell. Your left hand should be firmly placed on the other Dumbbell. You can rotate your left leg to sustain the body.

Gently return your right hand to the starting position. Do the same on the left side.
Set and Repetition – 3 sets of 10 times repetition
Rest – 10 seconds

Benefits of Chest Exercises

From lifting your breasts to increase your strength and posture, chest exercises offer some benefits and are a must for women of all ages. This is the benefit.

Chest exercises will not make your breasts bigger or smaller, but what they can do is raise the chest muscles slightly higher. They offer effective ways to get rid of sagging breasts.

Chest exercises will not make your breasts hard. They increase muscle pectoral which is located at the base of your chest. This results in a higher breast and a relatively larger look, fixing the shape.

Building chest muscles has the added benefit of forming and strengthening the muscles in the upper arm and back because most chest exercises also work on your triceps, biceps, and deltoids.

Chest exercises will help strengthen and strengthen your upper body. And the incredible upper body will make you fit and strong, so help you do everyday tasks with ease. So, don't wait. Pick up some iron and start pressing the bench, Nona-Nona! Spirit!

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