Exercises for the elasticity of the pectoral muscles for women. How to pump up your pectoral muscles at home. Layout in a lying position

Rarely are women happy with their breasts. Some people dream of increasing it by 2-3 sizes, while others, on the contrary, would like to make the curvy part of their body less “outstanding”. And even considering that its shape is largely determined by nature, we are still able to influence our own body. There are a lot of exercises for this. We will look at some of them in this article.

You must get used to the idea that you got the size and shape of your breasts from your mother, grandmother, great-grandmother, and so on. How the mammary glands will develop in a particular woman’s body is determined genetically. Also, one should not exclude the influence of time: sagging of the bust with age is an expected phenomenon. But we have the power to influence the skin and muscles with proper care and exercise. Remember that prevention is always better than cure. It is better to start training to strengthen the pectoral muscles at a young age, while the bust holds a beautiful shape on its own.

How to determine what condition your breasts are in? Try placing a pencil under the fold:

it falls - the bust is elastic and toned;
remains fixed - it’s time to sound the alarm;
doesn’t fall even if you raise your arms - it’s time not only to strengthen your pectoral muscles, but also to go on a diet.

Posture and breast shape

Before training your pectoral muscles directly, pay attention to your posture. If you slouch all the time, tense your shoulders, look down when walking, you can definitely say that the condition of your breasts does not suit you: they look saggy. As soon as you try to straighten up and straighten out, not only your bust will tighten. The entire silhouette will instantly look more proportional and harmonious.

Workouts to improve breast shape

To work the bust muscles, it is preferable to add special strength exercises 2-3 times a week. The specific program of action depends on how exactly you want to change the shape - reduce or increase.

Size matters: how to train with small and large breasts

If nature has not rewarded you with a magnificent bust, this does not mean that you need to give up and give up on yourself with the words “It won’t grow any more anyway!” Strengthening the muscles of the shoulder girdle, chest and even back and abs will make the desired part of the body more “outstanding” due to the general giving of relief to the entire body.

If you want to reduce your bust size, things are a little different. If large breasts appear due to excess weight, you will have to start with a diet. Review your diet, reduce the number of calories. Do not forget to wear a special sports top for training - if you perform exercises without additional support, this will not only bring some discomfort, but will also negatively affect your shape.

Exercises for home

Repeat each exercise 15–20 times. Rest a little (but not so much that the muscles have time to cool down) and proceed to the next approach: repeat, aiming for the maximum number of repetitions. If your strength allows, you can do it a third time, but calculate the quantity correctly. It is better to do two sets of two different exercises than 4 repetitions of the same thing. Different types of load mean different muscles are involved.

Always maintain good posture. Distribute your body weight equally on both legs, stretch your tailbone down and the top of your head up. The shoulders should be turned to the sides, the shoulder blades should move towards the tailbone in any position of the body. Pull your pelvis forward, making sure there is no arching in your lower back.

Good posture is not only a straight back, but also a toned stomach. By activating your core by pulling your navel and lower abs toward your spine, you will be more focused and able to perform tasks that require good coordination skills. In addition, the load on the muscles will be distributed more evenly.

Be sure to warm up before your workout. Pay special attention to the shoulder joints, neck and upper back.

Raising hands

For this exercise you will need dumbbells weighing up to 1 kg. Depending on your physical fitness, the basic position of the body is selected. It will be easiest to perform this exercise while lying on your back.

Lie on your back, trying not to pinch the space of your neck and shoulder girdle. To do this, stretch the top of your head forward a little - at this time the back of your head should smoothly slide along the floor in the same direction. You will feel how the cervical vertebrae line up.
Take dumbbells and stretch your arms up in front of you.
As you inhale, gently lower your arms to the sides, trying not to change the trajectory.

Perform about 15–20 repetitions.

The exercise for raising arms with dumbbells while lying down can be complicated by bending your knees at a right angle and keeping them suspended while performing all repetitions. This will allow you to additionally work your abdominal muscles (especially if you don’t forget to tighten your belly button).

Standing raises

If you can maintain your posture for a long time and do not hunch over, use the option of performing the exercise while standing with your back straight.

Stand straight, arms with dumbbells along your body.
As you inhale, raise your arms to shoulder level.
As you exhale, we return it back.

You can keep your elbows slightly bent. Perform 15-20 repetitions for 2-3 sets.

Bent over arms raise

If you feel like you can keep your back straight while bending over while supporting yourself with your abdominal muscles, try this variation of the exercise. The angle of inclination depends on your goal. Try raising your arms from different starting positions (parallel to the floor, at an angle of 45 degrees, etc.) to get a feel for how your back and shoulder girdle work. Try not to overload your lower back - tighten your navel and transfer excess tension from your back to your stomach. Stretch your arms down and spread them to the sides to the shoulder line. The number of approaches and repetitions coincides with the previous variations.

Video: exercises for the pectoral muscles

Push ups

We have known about the benefits and general strengthening effect of push-ups since school physical education lessons.

Knee push-ups: option for beginners

In push-ups, it is very important to maintain a straight line of the body, avoiding arching in the lower back and not protruding the pelvis upward. If you feel that you are not yet able to keep your body tight from crown to heels in the classic variation, start with a simplified version - push-ups from your knees. You won't work your back muscles as well, but you will achieve your goal - strengthening your pecs.

Classic push-ups

If you feel that push-ups from your knees are easy for you, perform this exercise with emphasis on the floor. You can make the exercise easier by placing your hands wider.

Push-ups using additional surfaces

Depending on your physical fitness, you may need additional support for your arms to make the exercise easier, and for your legs to make the task more difficult. To begin with, you can even do push-ups from the wall.

The hands are positioned in the same way as for push-ups.
Shift your weight to your palms and then to the wall.
Do 15-20 push-ups in 2-3 sets.

Gradually move to a horizontal support. Choose, for example, a high window sill or table. As the strength of your arms and pectoral muscles develops, perform the exercise on a support lower and lower (chair, low stool, bed). Over time, you will be able to do push-ups easily.

Are basic push-ups too easy for you? Make them more challenging by using a horizontal support for your feet:

bench;
armchair;
low bed.

Exercises for the gym

There are several good exercises for the pectoral muscles. They are available in a gym setting.

Video: a set of exercises for the upper body

Barbell bench press

This exercise is similar to working with dumbbells.

You lie down on a horizontal bench and hold the barbell with your arms outstretched.
Slowly lower it down until it almost touches your chest.
You pick it up.

Perform 4-6 reps in 2-3 sets. If the weight is light, you can do 7-8 repetitions.

Butterfly trainer

This simulator got its name because the trajectory of the arms’ movement resembles the flapping of a butterfly’s wings. To practice on it correctly, you need to adjust the height of the seat and select the appropriate weight for the handles. If you are a beginner, you should not immediately rush to set a record.

Place your feet well on the floor.
As you exhale, bring the handles of the exercise machine together.
As you inhale, slowly move to the sides.

Repeat 10–12 times.

Crossover

Crossover is the name given to bringing your arms together on a block simulator. It consists of two racks connected by a frame, and two cables with weighted blocks.

Select the required weight of blocks.
Stand, holding the cables, exactly in the middle between the posts. Hands are spread to the sides.
As we exhale, we bring our hands together.
As we inhale, we separate.

Mixing should be done twice as fast as spreading. The impulse of movement is supplied from the shoulder blades through the shoulder joints. Elbows are not involved.

To form a balanced, toned figure, be sure to add exercises for the pectoral muscles to your training plan. Effective training of this part of the body will tone it, form a beautiful chest line and correct posture.

And since the pectoral muscles are very large, working them will cause additional calorie burning.

Why should girls train their pectoral muscles?

The pectoral muscles consist of the major and minor muscles. The fan-shaped muscles of the chest are responsible for moving the upper arm forward and laterally, and also control the movement of the arms to the sides.

This body part is one of the largest groups in the human body and requires a special training program, so a separate day is usually set aside to work on them.

This workout can be combined with exercises for the shoulders and triceps, which will save time and speed up the achievement of results.

It is quite easy to carry out training at home, since most exercises do not require complex equipment, just dumbbells or rubber bands.

The pectoral muscles lie underneath the breast tissue, so developing them will result in a more perky breast shape. The anterior deltoid and scalene muscles also influence the appearance of the breasts.

Such workouts form a beautiful chest line and tighten the silhouette of the upper part. Additionally, many women are pear-shaped with wide hips and a narrow top. And training exclusively on the back will lead to an imbalance of the muscles in front and behind, which will provoke poor posture and a sunken chest.

Exercises to develop your chest and shoulders will help you create a beautiful, balanced figure.

Exercises to develop the pectoral muscles

The chest muscles are quite large, so you will need to add different exercises with a significant number of repetitions to your training program to force the muscle fibers to work effectively.

Choose 2-3 compound exercises and 1-2 isolation exercises to ensure you get the benefits of your workout.

Most chest exercises have varying degrees of difficulty. Vary them every 2-3 workouts to maximize muscle development.

Basic exercises for the pectoral muscles for girls should certainly include:

Bench press on a horizontal bench or at an incline. Equipment: barbell, dumbbells, Smith machine. Grip: wide, normal, narrow.
Hammer press.
Push-ups: regular, with raised legs or arms, for beginners - from the knees, for advanced levels - with weights, with clap. Hand position: wide, normal, narrow, on one hand. Equipment: own weight, you can use a platform, fitball, sports ball.

Isolation exercises for the pectoral muscles:

Raising your arms on a horizontal bench or at an incline. Equipment: dumbbells, rubber bands.
Reduction of arms while sitting in a machine.
Bringing hands together using a crossover.
Pullover with dumbbells, barbells or bands.

The degree of difficulty of the exercises depends on your current fitness level and training goal.

For most girls and women, it will be enough to tone the pectoral muscles. In this case, for each exercise you need to do 12–15 repetitions in 2–3 approaches with light weights.

When gaining mass, you will need 3-4 sets of 8-12 repetitions. To increase strength, 3-4 sets of 6-10 reps with progressive loading are recommended. Rest between sets is 30–45 seconds.

The chest workout should last 30-45 minutes. If you additionally work other muscles, the duration can be 45–60 minutes. Depending on your goal, work your pectoral muscles 2-3 times a week. If you train in splits, add chest exercises to your upper body workout.

Have you noticed that many girls who go to the gym or do fitness at home completely ignore exercises to develop the pectoral muscles? This is largely explained by the fear of “pumping up” this muscle group and losing the femininity of the figure. But such a position is completely unfounded. Proper exercises for the pectoral muscles for girls are a natural way to form and maintain a beautiful figure through muscle development.

Exercises for the pectoral muscles for girls are the most important component of a comprehensive workout.

Of course, you won’t be able to increase your bust size by doing these exercises, because the mammary gland, as you know, is not a muscle. But improving the silhouette and adding elasticity to the outline is within the power of everyone. From this article you will learn how to create an effective workout plan to strengthen your upper body.

Get ready for long work. Often, the results from exercises for the pectoral muscles for girls appear only after several months of hard training. If your main goal is to tighten your breasts, combine exercises with a contrast shower, light self-massage and nourishing cream. This approach will provide an impressive effect!
Conduct your workouts in a special sports bra that will provide your breasts with the necessary support.
If you want to get a beautiful, athletic body, then you shouldn’t limit yourself to just breast exercises for women. Include them in a comprehensive training program or alternate with working out other parts of the body. It is most effective to combine chest training with exercises for the arms, shoulders and back.
Spend at least 1-2 days a week training.
Before class, devote 5 minutes to warming up. Jump in place, do a “mill” and body turns. Such movements will help the muscles warm up, thereby increasing the effectiveness of the workout and reducing the risk of injury.
After completing the exercises, perform a short complex aimed at.

Features of chest muscle training for girls

The exercises for the pectoral muscles presented below are suitable for girls with any level of athletic training. You can do them both in the gym and at home. Practically no sports equipment is required for this activity. You will only need dumbbells weighing 1-2.5 kilograms and a regular ball. If you don't have dumbbells, you can replace them with liter bottles of sand.

How to pump up the pectoral muscles for girls is a particularly pressing question in light of the modern fashion for a beautiful, athletic body.

The lesson can be held at any time convenient for you. But many trainers are convinced that it is better to do strength training in the evening. During the day, the body receives sufficient stress and muscles are less susceptible to injury.

How to pump up the pectoral muscles for girls without excessive muscle growth? In order to achieve a similar effect, professional athletes train with heavy weights and eat special supplements. By practicing according to the scheme presented below, you can develop your body, make it stronger, more proportional and attractive. Therefore, do not be afraid to “pump up” your muscles!

Description of chest exercises

Knowing how to pump up the pectoral muscles of girls, you will be one step closer to the figure of your dreams. Regularly performing chest exercises for women will give the desired results. The breasts will become beautiful and toned, and the elasticity of the skin in the décolleté area will increase.

And in conclusion, as always, here are a couple of interesting videos with exercises.

Breast lift exercises help you achieve beautiful, well-shaped breasts, which is every woman’s dream. After all, an attractive appearance and a toned body give the fair sex self-confidence and, along with intelligence, become a weapon in the fight for the hearts of men. Unfortunately, age and nature can sometimes play a cruel joke, and many are ready to go under the knife to achieve the perfect bust. And not everyone knows that breast lift without surgery is quite possible, thanks to special exercises.

A breast lift is necessary:

If you strive for perfection. Beautiful breasts are already half the way to this.
If as a result of childbirth, breastfeeding, age, weight loss, your bust has lost its previous shape, and you are trying to get it back.
If you lack self-confidence and don't love your own body. Correctly shaped breasts will help you overcome complexes - you will begin to love yourself and your body. And as soon as YOU change your attitude towards yourself, those around you will change it too.
If you want to preserve your beauty for as long as possible. To avoid unpleasant consequences in the future: sagging, loss of shape and elasticity, you need to start doing a facelift while still young.

If one of the above points applies to you, then it is not at all necessary to urgently look for contacts of plastic surgeons. Choose a course of necessary exercises for yourself - this is the best non-surgical lifting of the pectoral muscles for women of any age.

Before we begin to describe the training complex, general recommendations should be given.

In many ways, the tone of the pectoral muscles depends on a properly selected bra. It should not be too loose and at the same time too tight. Try to find a middle ground. Lingerie for exercise is also selected individually.
Women with correct posture and bust look much more attractive - watch your back.
Try to monitor your weight - a sharp increase in it will lead to stretching of the skin. A sharp decrease in weight leads to sagging. It follows from this that physical exercise is necessary for a woman in any case to maintain her attractiveness.
The breasts, just like other parts of the body, need massage. It can be done in the usual way or using a contrast shower.
The skin of the breast is much thinner than the skin of the face and requires special care. Do not overdry it, use moisturizing creams, and, most importantly, do not sunbathe topless for a long time. Dry, flaky skin with age spots will not add beauty to you, even if your bust is perfectly toned and elastic.

All these simple rules will help you achieve your goal - beautiful breasts.

Workouts and training complexes

Exercises to strengthen and tighten the breasts are very diverse. Choose the most optimal set of classes for yourself. It should be noted that a non-surgical lift will have an effect not only on the bust, but also on the back, shoulders, arms and abs. If you have a couple of extra pounds, then these workouts will help you get rid of them.

Warm-up

A chest lift, like any other physical activity, should begin with a warm-up:

To warm up, you can use rotations with your shoulders and arms spread to the sides. Shoulder rotations can be done by placing your hands on your waist or straightening them along your body. Do 10-50 rotations forward and backward.
You can also use one of the exercises of oriental techniques: stand up straight and put your hands on your waist. Rise onto your toes, simultaneously moving both elbows back. Repeat 30 times. Watch your breathing: inhale through your nose and exhale through your mouth.

After this, start actual training.

Exercise No. 1

Any type of push-up is very effective.

Get on your knees and rest your hands on an object at a distance of 1 meter from you. Bend your arms at the elbows, touching your bust to the object of support. Return to the starting position. Try to keep your hands shoulder-width apart and your lower back not arched. First, do push-ups as many times as you can. Gradually increase the amount.
Take a lying position with your elbows and knees on the floor. Tighten your abs as much as possible and raise your left arm towards the ceiling, while simultaneously turning your body behind it. Freeze for a couple of seconds in this position. Then take a lying position - do a regular push-up. After this, raise your right hand up. Perform the entire complex 10 times.

The same type includes the dumbbell press. For the latter, you can use ordinary plastic bottles filled with water.

Exercise No. 2

From a standing position, bend your elbows, bringing your palms together in front of you. Press them against each other as hard as possible until you feel tension in the chest area. Stay in this position for 10 seconds and then slowly relax. Repeat 12-15 times. After this, you can raise your arms above your head and perform the same actions. Try to apply maximum tension to the chest muscles - this is an excellent non-surgical lift.

Exercise No. 3

Stand with your feet shoulder-width apart. The right hand should rest on the thigh. With your left, describe a circle in the air - you should feel tension in your chest. Make three circles back and forth. Then change hands. Then describe circles with both hands. The whole complex needs to be done 10-12 times. The more the bust muscles tense, the more effective the tightening of the pectoral muscles and glands will be.

Exercise #4

To perform this, you must have an expander.

Stand with your shoulders back and your back straight. Stretch the expander in front of you, trying to spread your arms as far as possible. Once you have managed to spread your arms as far as possible, hold for 8-10 seconds in this position and then return to the starting position. You need to repeat 7-8 times.

Set of classes

You can choose a set of exercises yourself or use an already formed one.

Consists of four types:

Place your hands on the back of your head, clasped together. Pull your elbows towards each other 15-20 times, and then back 15-20 times.
Exercise No. 2
Stretch your arms in front of you - perform up to 30-40 cross movements.
Place your hands on your shoulders and rotate. About 20 times.

2. Consists of two exercises with dumbbells:

Lie on the floor and extend your arms with dumbbells along your body. Raise your arms slightly and spread them to the sides. Repeat about 10-15 times.
Lie on the floor with your arms bent at the elbows and holding dumbbells. Slowly straighten your arms so that the dumbbells touch in the air above your body. Do 10-15 times.

Lifting will only give results if you do the exercises regularly. Usually the complex takes no more than 20 minutes, with time and training even less. You will notice the effect after just a few weeks of regular exercise.

A set of activities in pictures

Some visual material about how a non-surgical breast lift is performed.

You see that a breast lift is quite possible without surgery. Just take a few minutes every day for exercise and training, and you will be guaranteed beautiful, toned and firm breasts. And a bonus to this will be the slimness of the whole body and the health of the body.

Chest exercises occupy a different place in each girl’s training complex. Some consider it a waste of time, others avoid it for fear of becoming Hercules in the flesh.

Both the first and the others are slightly mistaken in their beliefs. The chest needs pumping just like other muscles. We are not talking about the breasts themselves (as the immediate object of admiration for all men), but about the pectoral muscles, which support the breasts, add shape, firmness to them and protect them from sagging.

Yes Yes. Even owners of ideal shapes would do well to add a chest exercise to their workout. At least as a preventative measure.

So, today we will look at the best exercises for tightening the pectoral muscles for women, possible mistakes when performing them, as well as recommendations for eliminating them.

A little about the structure of the pectoral muscles

In short, the chest consists of two muscles: the pectoralis major and the pectoralis minor. They are not difficult to find. Pectoralis major muscle located on the entire surface from the collarbone to the sternum (it is also the largest muscle of the chest) and is attached to the humerus.

Its main function is flexion and adduction of the shoulder, i.e. in fact, control of any of his movements.

Pectoralis minor muscle located immediately under the large muscle, being its peculiar addition.
When performing chest exercises, you focus on these muscles; girls/women cannot pump up their breasts themselves, no matter how much they would like to.

Everyone pumps their chest without exception. Of course, men pursue slightly different goals when pumping up their chest (they also perform different exercises), and all because a wide chest has been considered a sign of courage and heroism since ancient times.

To learn how to pump up this muscle group for a man, see the article “Exercises for the pectoral muscles for men.”

By the way, the most famous fitness trainers, bodybuilding experts and other experts pay great attention to the breast pumping complex. And, judging by their popularity on Instagram and endless posts of admiration, it’s absolutely not in vain.

Many chest exercises are universal in nature, so they can be easily performed in the gym, or at home. It would be optimal to conduct the very first lessons under the supervision of a professional trainer.

On the other hand, if you follow all the recommendations and do the exercises in front of a mirror, you can do without going to the gym.
So here you go some recommendations on how to pump up a girl’s pectoral muscles at home:

The best chest exercises for girls

Push ups

It’s not for nothing that this exercise comes first, since push-ups are the simplest and at the same time the most effective exercise for pumping up the chest muscles for women. In addition, you don’t need any available tools for this; only your own weight will help you.

Note: your hands should be shoulder-width apart (or even slightly wider), with your elbows moving away from your body and not along it. Otherwise, you will pump up your triceps. Also watch your back position!

It should remain level and motionless (avoid lumbar arches!), only the arms and chest muscles should work. Regarding breathing: exhale with maximum muscle tension (i.e. at the lowest point of the trajectory), leave the inhalation to rise.
A lighter version is bent knee push-ups.
It is better to do an even number of repetitions (6, 8 or 10 times) in 3 sets.

Dumbbell raises on a bench

(This exercise is also called “butterfly”). It is quite effective, although it requires some kind of elevation for maximum effect. A regular bench, step platform or fitball would be optimal.

If you do not have such sports equipment, use sofa cushions, placing them one on top of the other (but make sure that you do not “drown” in them; the support should be firm).

So, lie with your back on a bench (or your incline), your lower back should be pressed, while your hips should remain “in weight.” Hands with dumbbells are spread out. As you exhale, raise your arms in front of you, lingering at the top point for a couple of seconds, and as you exhale, lower your arms.

Do not move by inertia. If you don't feel your pectoral muscles tightening, then you're doing the exercise wrong!

It is better to alternate hand raises with push-ups. But do not overdo it! In the history of bodybuilding, there have been cases when, in pursuit of quick results, girls pumped with such force that the next day they needed help even at the stage of getting out of bed (they simply “couldn’t feel” their arms!).

Pushing your arms back with dumbbells

To do this, without changing the previous position on the bench (or on the fitball), raise your arms in front of you, bending them at the elbows (the elbows should be at a distance of 10-15 cm from each other). As you inhale, move your hands behind your head (as far as you can), and as you exhale, “lead” your hands to your stomach.

It's important not to stop and do not straighten your arms completely. Perform an even number of repetitions (12, 14 or 16) in 2 sets.

Ball exercise

Can be performed standing or sitting. To do this, take the ball in your hands and lift it to chest level, spreading your elbows to the side. As you exhale, squeeze the ball as hard as you can, tensing your pectoral muscles. After counting to 6, relax and take a deep breath. Perform the exercise 8-10 times.

How to pump up a girl’s breasts at home – instructional video

In the video below you will find the best chest exercises. In addition, the necessary exercises are shown as a warm-up, and also as a “reminder”, inscriptions periodically “pop up” indicating the number of repetitions and approaches. As a bonus - pleasant, unobtrusive music and practical comments from the trainer.

Exercises for the pectoral muscles are necessary at any age! For strengthening, lifting the breasts, and also as preventive measures against age-related changes! By performing these exercises just a couple of times a week, you will become the owner of beautiful, toned figures!

Have you already tried chest exercises? What results have you achieved? What turned out to be more effective - training at home or in the gym, under the guidance of an experienced trainer? Leave comments and share your achievements with us!