Exercises for the pectoral muscles for women. Photo gallery: Exercises with dumbbells. Squeezing on a horizontal surface

Chest exercisers are most often used at home: reducing body fat, developing muscles, preventing diseases of the cardiovascular system, etc. Let's try to look at the main nuances related to the purchase and use of this type of sports equipment.

First you need to decide on the goals that you want to achieve by purchasing chest exercise equipment. That is, does the purchase make sense, or is it better to take highly specialized equipment?

Replacing basic exercises

Most home athletes are afraid or even unable to perform basic barbell racks. In this case, chest exercisers are a great alternative. This is especially true for older athletes, beginners in sports, solo exercises without insurance, as well as for those who are rehabilitating after injuries or operations.

Point load on the chest

Almost all types of physical activity affect one way or another, therefore, the simulator can provide a clearly noticeable increase in strength indicators. This goal, in addition to muscle mass, also increases the volume of the chest.

Aesthetics

With the help of such sports equipment, you can work out a specific muscle group, while basic exercises exclude such emphasis, that is, do not shoot sparrows with a cannon. This goal is very often faced by experienced athletes who want to correct specific shortcomings in building their muscles. Women also set similar goals, developing only the muscle group that they want to develop.

It is also worth noting that good chest exercisers can serve two or three purposes at once, so the choice must be approached with the utmost seriousness and awareness.

Types of simulators

This kind of sports equipment can be divided according to two criteria - the type of load and the exercise performed. The load trainer can be stacked or plate loaded. The first type has a set of standard weights, which allows the athlete to select the weight he needs before starting the exercises. Stacks are great for use at home, as well as for beginners and people undergoing post-traumatic or post-surgical rehabilitation.

Disc sports equipment is the choice of experienced athletes and athletes who are accustomed to varied and heavy weights. Most often, this kind of simulators can be seen in gyms, fitness clubs and other specialized sports institutions.

Exercises and types of chest machines

Depending on what kind of exercise needs to be performed, the following types of simulators can be distinguished:

Chest press on the machine. One of the most popular exercises for beginners and for those recovering from injury or surgery.
Seated press. This is a fairly large and diverse group of exercise machines that work effectively for the aesthetic development of muscle mass. The group differs in height, coverage width, trajectory and inclination.
(from the shoulders). Development of the upper chest and deltoid muscles.
Butterfly. Quite a popular training group and is mainly aimed at body aesthetics. The exercise can be performed in different ways (trajectory, grip, etc.), changing the power accents where necessary.
Crossover. This type of equipment allows you to perform unique exercises due to the free trajectory of the pull. The simulator provides an accentuated load on the muscles and allows for “explosive” work. This is a great alternative to basic free weight exercises like dumbbell flyes.
Pullover. An extremely popular exercise among experienced athletes. Provides a targeted load on the back muscles and chest.
Pulldowns (rowing). In addition to the pectoral muscles, the back and arms are developing. Excellent and can be recommended to literally everyone.
This kind of equipment is universal and usually includes rowing and butterfly. The exercises are perfect for beginner athletes and for the aesthetic development of the body. Many marketers have given the name to such sports equipment as “breast enlargement exercise machine.”

Reviews about the simulators vary greatly: beginners like the “press” equipment and multifunctional equipment, while professional athletes prefer a highly specialized focus and, except for pullover with a crossover, do not take anything seriously, considering the rest an amateur perversion. But in any case, you need to choose equipment for specific needs and tasks, so each athlete will have their own simulator.

Placement of the simulator

This type of simulator can be placed in a small room, since most models have a compact design. The only exceptions include crossovers, which, due to their design features, require large areas.

Multi-stations are an excellent choice for home practice. With a relatively small footprint, they have very good returns along with good functionality. In general, for the home it is wiser to choose not highly specialized equipment, but something universal, that is, giving a wide load: presses, rowing, rowing, etc.

It is also worth noting that exercise machines with free weights (disk storage) require additional space, so they are less relevant for the home, unlike stack machines.

Men's and women's exercise equipment

The difference in equipment for women and men is due only to aesthetic considerations. A trainer for female breasts and figure can do without building up the chest with excessive development of the arms. Specifically for the female half, equipment with an emphasis on muscle development, such as butterfly and crossover, as well as multi-station, is perfect. Rowing machines or all kinds of presses are used much less frequently.

Men can successfully use almost all types of sports equipment without fear of excess muscle growth. The choice depends only on the goals set, but if, after achieving it, some more muscle has grown somewhere, then the man will only be happy about it.

Popular models for home

The top ranks in the popularity of home sports equipment are firmly held by small hand-held exercise machines. They take up minimal space, are easy to operate and do not require any special skills. Let's consider the most distinguished models of such simulators.

"Easy Curves"

The Easy Curves chest trainer was invented by a woman and is built on the principle of double resistance, which occurs at the moment of contraction and expansion. During the exercises, almost all the pectoral muscles are used, thereby helping to strengthen, increase and lift the forms. And what is important is that the simulator creates a balanced load on each side of the body.

According to the developers of Easy Curves, the equipment can significantly improve the functioning of the respiratory system with a daily five-minute exercise. After a month of use, your breathing rhythm will become much better. This is especially useful for people who quit smoking - eating instead of a cigarette. The design of “Easy Curves” allows you to store it under the bed or on a shelf, so it is enviably popular among customers, and its ease of use makes this chest exerciser universal and widely in demand. Reviews about Easy Curves are entirely positive, so it can be recommended to any novice athletes or people undergoing post-operative and post-traumatic rehabilitation.

"Shake Weight"

The exercise machine does a great job of strengthening your chest at home. Just like Easy Curves, Shake Waite takes up very little space and resembles a dumbbell in its appearance. The designers have done a good job with the development and implementation of new technologies, thereby increasing the effectiveness of the simulator (compared to a conventional dumbbell) significantly.

The main feature of this simulator is the use of dynamic inertia. That is, it begins to work during shaking, which means always when we exercise. “Neck” causes muscles to contract at an amazing speed - up to 250 times a minute. During training, the “dumbbell” itself sets you the desired rhythm and forces you to maintain it during training.

As the developers assure, 6 minutes a day - and your chest, shoulders and arms will become irresistible. Both beginners and professionals give very flattering reviews about the simulator, so we can recommend it to almost anyone.

A beautiful and fit female body is the result of regular and hard training. They allow you not only to maintain weight, but also contribute to a significant correction of the shape of the hips and improve posture. If these parts of the body are amenable to change, then Is it possible to correct the shape of the breast in a similar way? To understand whether exercise can affect the appearance of a woman's breasts, we need to look at this issue from an anatomical point of view.

The anatomical feature of the female breast is such that most of the volume falls on the mammary gland and adipose tissue. Losing weight is a non-local process, but affecting absolutely the entire body, and the rate of fat burning is different for different parts. In girls, fat most often disappears faster from the top, and slowest from the hips and legs.

This phenomenon is determined by genetics. It is almost impossible to influence the rate of fat burning. Cardio training, the impact of which is aimed at a specific area, can achieve a certain result. An example of such a workout is running. The effect is achieved by stimulating blood circulation, using fat deposits in the part of the body involved in the exercise as an energy source. The main thing is that it is associated with limiting calorie intake. Otherwise, the lost fat will be restored through the food consumed.

The process of losing weight is accompanied by the removal of fat deposits from the chest. The speed depends entirely on genetic predisposition. It is impossible to change nature, but an alternative solution can be found. This is the ratio of body volume to chest volume.

Chest muscle training for girls

The pectoral muscles located under the mammary gland, like any other muscle, can be adjusted in volume. As they increase, they contribute to the growth of breast volume. These changes are guaranteed, but will not be as dramatic as with breast augmentation through plastic surgery.

Muscles in a woman's body grow much slower than in men. The only way to achieve quick results is to take hormonal drugs. For girls who do not strive to receive the title of Miss Olympia Bodybuilding, the result achieved through training will be quite enough. The changes will not be big, but noticeable. It is recommended for every girl to include exercises for the chest muscles in her training. They should not be neglected.

Exercises for chest muscles

The body must develop harmoniously. Otherwise it will look disproportionate. Therefore, you should not neglect basic exercises that involve all muscle groups, and not just the pectoral ones. The main goal should be the development of the whole body, and not a specific part.

Training for the pectoral muscles is often carried out in conjunction with exercises for training the back. If the emphasis during training needs to be on the chest, exercises for its development should be done first. This will allow you to achieve maximum dedication due to the fact that there is always more strength at the beginning of the workout.

Training program

The result of the training is determined by well-chosen exercises and their correct implementation. The breast enlargement program includes:

Dumbbell bench press from a lying position;
Incline dumbbell press;
dumbbell fly;
push ups.

You can perform all these exercises both in the gym and at home. The bench can be replaced with a step platform.

For the purpose of active fat burning

High-intensity training requires increased loads. It is recommended to perform all exercises from 12 to 15 times, doing at least three approaches for each. You need to gradually increase the load, bringing repetitions to a maximum of fifteen. For beginners, it is better to start working with light weights and perform the minimum number of repetitions, that is, twelve. This will allow you to avoid overwork, injuries, and hone your performance technique.

Correct execution should not be neglected in order to increase repetitions. The goal of each subsequent workout is to perform more repetitions correctly. First they work with light weights. When the number of repetitions reaches fifteen, take heavier dumbbells.

To increase muscle mass

Training to build muscle is not intense. It is recommended to do 6-8 repetitions. It all depends on the weight of the weights. The higher it is, the fewer repetitions. Approaches are done from 3 to 5.

To burn fat and increase chest muscle mass

The training involves performing 12 repetitions in 3 approaches. It helps you find a balance between fat loss and muscle building in the chest area. Suitable most for beginners who have not trained before.

Exercises for chest muscles

The exercise is much more effective for increasing chest muscles than using a barbell. This is due to the fact that the range of motion with dumbbells is much greater.

Initial position:

lie with your back on the bench;
raise the dumbbells in front of you;
placement of hands shoulder width apart;
palms “look” to the sides.

Performance:

The arms are bent at the elbows so that the shoulder and forearm form a right angle;
when exhaling, the weights are lifted upward;
dumbbells are lowered;
palms turn towards each other;
the weight is lowered onto the hips;
sit down and put dumbbells on the floor.

Important:

Dumbbells must be raised twice as fast as they are lowered. When lifting weights, the chest is compressed; when lowering, on the contrary, it is stretched, bringing the shoulder blades together. Do not suddenly throw dumbbells. Otherwise, there is a high possibility of damage to the rotators (rotators) of the shoulder.

The exercise puts significant stress on the upper pectoral muscle. If it is performed while visiting the gym, use a bench with the ability to adjust the angle of inclination. The load is proportional to the inclination. The larger it is, the more significantly the shoulders will be loaded.

Technique:

It is similar to the previous exercise, when the bench press is performed without tilting the body, but has one feature. At the extreme (highest point) the hands should be positioned strictly perpendicular to the floor.

The exercise can be performed on a regular or incline bench if the workout is performed in the gym.

Technique:

lie down on a bench;
hands, holding dumbbells in them, are raised in front of them so that they are shoulder-width apart, and the palms “look” at each other;
as you inhale, lower your arms down through your sides, stretching your chest, using exclusively the movement of the shoulder joint for this;
As you exhale, bring your hands together in an “embracing” motion.

Push ups

Initial position:

take horizontal emphasis on the floor;
arms are placed slightly wider than shoulder level;
the body should be on the same straight line;
the buttocks should not sag or protrude;

Performance:

The arms are bent at the elbow joints at a right angle. Some may have difficulty with the classic version of push-ups. An alternative could be push-ups from your knees or with your hands resting on the bench.

Toned breasts make a woman seductive and attractive. To maintain her beauty, you can resort to the expensive services of plastic surgery specialists, or you can perform special exercises to tighten the pectoral muscles, which are designed for women.

The breast complex keeps the body in good shape, ensuring an attractive and sexy figure.

How breast lift exercises work

There are no muscles in the chest itself, so you should not think that proper exercises will increase its size. By performing such specialized exercises for tightening the pectoral muscles for women, the muscles that support and are responsible for the tone of the mammary gland will only be involved.

Exercises to tighten the pectoral muscles for women help prevent breast atrophy and sagging.

These are a kind of corrective and supportive exercises that prevent breast atrophy and sagging.

General rules for performing exercises for breast lift

Exercises to tighten the pectoral muscles for women are not particularly difficult, but to perform them you will only need small dumbbells weighing 1–1.5 kg and a special mat for practicing on the floor.

One of the mandatory rules for performing any complex for physical development is the need for a light warm-up, which will warm up the body, ensuring mobility and elasticity of the muscles.

To warm up, do a few bends, arm swings and squats. Usually, a 5-minute warm-up is enough, after which you can proceed directly to performing the complex.

It is necessary to perform exercises to tighten the pectoral muscles (for women) on a regular basis, which will be the key to a beautiful figure.

A fairly common mistake made by women when performing exercises to tighten the pectoral muscles is the use of overly heavy dumbbells weighing 3-5 kg or more. For an unprepared body, such a load is unbearable, the best result cannot be achieved, and harm can be done with 100% certainty.

A fairly common mistake made by women when performing exercises to tighten the pectoral muscles is the use of overly heavy dumbbells weighing 3-5 kg or more.

It is important to know! When performing a set of simple exercises to tighten the pectoral muscles, which are designed for women, you should maintain correct posture. You cannot bend your shoulders and spread your elbows. It is correct posture that is the key to the success of performing the exercises in question.

Exercises to tighten the pectoral muscles, performed while standing

The next complex is performed standing. It is recommended to select several exercises that are most suitable for each woman.

An exercise such as wall push-ups is considered effective. It is necessary, bending slightly, to stand near the wall, lean on it with your hands and perform light push-ups.

In this case, you need to do push-ups by bending your elbows. The body should keep the line; you should not round or arch the lower back, as the necessary load on the chest is lost.

In a standing position, you need to bring your palms together in front of your chest. Next, squeeze your palms with force and hold this position for about 10 seconds. Relax your hands and then repeat this exercise at least 5 times.

The mill exercise shows excellent results, which can also be used as a warm-up. Having straightened up, bend forward 90 degrees, at the same time raise your right hand up, and lower your left hand down.

Alternately lower and raise your arms, rotating your body, making appropriate bends. As you complete this exercise, you should speed up the rotation.
Chest exercises performed on a bench

Exercises performed on a gymnastic bench are very popular.. In the absence of one, you can use several stools, which are put together and thereby create an impromptu bench.

Such exercises on a bench allow you to effectively develop the body and specifically affect the chest.

The bench press shows excellent results in developing the chest muscles. Since it is difficult for girls to perform such a bench press, you can use one bar or a bar with weights of 1-2 kg. This will be enough to load the desired muscle area. The press in question should be performed for 8 repetitions and 3 approaches.

Bench push-ups are another fairly simple and popular exercise.. To perform them, you need to stand with your back to the bench, rest your hands on it, and stretch your legs slightly forward. Next, slowly squat while bending your arms. Do 5-6 such squats for 2-3 approaches.

Exercises with dumbbells to tighten the pectoral muscles

Exercises with weights are considered the most effective. They give additional load. You can perform it both in the gym and at home, replacing dumbbells with bottles of sand.

You will need two small dumbbells weighing about a kilogram. Hands with dumbbells are freely lowered to hip level, hands directed towards the body. Next, slowly, carefully raise your arms up and inhale at the same time. This exercise is done in 3 sets of 10 executions. Between each approach, rest should be equal to a minute.

When performing the Pullover exercise, you need to monitor the pelvic area, which should not rise from the bench

Dumbbell forward swings are another simple yet effective exercise. It allows you to develop the deltoid muscle. This exercise can be performed standing or sitting.

When swinging, the arms are initially positioned parallel to the hips along the body. The dumbbells should be held so that when performing swings, the fingers move from the chest. As you inhale, the weights themselves must be raised to approximately shoulder level.

In this case, you should not make sudden jerks; you need to raise and lower your arms at an average smooth pace.

The most popular exercise that helps strengthen and tighten the pectoral muscle is the fly while lying down or in an inclined position on a bench. For the fly you will need dumbbells weighing 2-3 kg. Take a comfortable position on the bench, bend your arms with the apparatus at the elbows at an angle of about 45 degrees.

Next, you should carefully bring and spread the dumbbells, as if trying to hug an invisible tree with your hands. After just a few approaches you can feel the load on the desired muscle groups, and after a few weeks of such exercises the first results will be noticeable.

Carefully! You should correctly dose your efforts when performing this exercise with weights. It is necessary to control the movement of the hands, which should not deviate from the initial angle of 45 degrees. Efficiency is observed with 4-5 approaches.

You can also perform an exercise such as Pullover with dumbbells on a bench.. It simultaneously engages the muscles of the shoulders and chest. To perform this you will need dumbbells weighing 2-3 kg. The exercise in question is performed lying down, with your back supported on the bench. The body is positioned perpendicular to the bench, the legs are bent at the knees at a right angle and rest on the floor.

The apparatus must be carefully grasped by the bar, after which, moving exclusively your arms at the shoulders, you should lift the dumbbells up and down. In this case, you need to monitor the pelvic area, which should not rise from the bench, otherwise the pectoral muscles will not be worked during this exercise.

Top 5 most effective chest exercises

If we were to compile a kind of top 5 exercises for tightening the pectoral muscles for women, then we can note the following:

Exercise	How to perform
Classic push-ups.	Take the starting position: lying on a gymnastic mat. Place your hands exactly shoulder-width apart, with your hands turned outward. The back is absolutely flat without deflection. It is necessary to perform push-ups slowly, lowering your body straight to the floor and bending your elbows. The chest practically drops, but you should not lie on the floor. Do 10 repetitions in 3 approaches.
Dumbbell bench press lying on the floor.	Lie on your back, legs slightly bent. Take dumbbells weighing 2-4 kg in your hands. Arms spread to the sides, shoulders touch the floor. The dumbbells are raised vertically until the arms are straightened. Performed at least 6 times in 3 approaches.
Raises with dumbbells.	Initial position: sitting or standing. You need to raise the dumbbells in front of you, with your arms slightly bent at the elbows. You should slowly open and close your arms. Repeat depending on the weight of the dumbbells from 10 to 20 times.
Dips.	This exercise will require adequate physical strength. You should grab the handrails as wide as possible, your body should be perpendicular to the floor. The legs are bent at the knees, and at the entrance the body is slowly lowered down, supporting it exclusively with the hands. Then also slowly and carefully lift your body up. You should perform at least 5 repetitions.
Skier.	Stand up straight, take small dumbbells in your hands. With their hands they imitate the movements of a skier and his swinging sticks. Hand movements from the hips, smooth. For good results, women are recommended to perform this exercise to tighten the pectoral muscles for at least 2 minutes.

Important to remember! Any, even the most effective, exercise must be performed correctly. This applies to both body position during such training and the intensity of repetitions, correct adherence to the number of approaches and maintaining the interval between each exercise and approach.

Yoga for tightening the pectoral muscles

Various yoga exercises are very popular today, which help improve health, and also correct the shape of the breasts and provide a seductive appearance to the figure.

Bow pose. You need to lie on your stomach and try to reach your ankles with your hand. As you inhale, bend and stretch upward for 5 seconds. As you exhale, relax and lower your arms.

Camel pose. Position on your knees, then rest your feet on the floor and keep your body straight. Starting from the waist, pull your arms up strongly. At the same time trying to lean back.

Yoga exercises can improve your health, correct the shape of your breasts, and provide a seductive appearance to your figure.

While sitting on a chair, you need to move your palms back and lean on the chair. You need to move to the very edge of the chair, then spread your shoulder joints and close your shoulder blades. The weight of the torso is concentrated on the arms.

A set of exercises for tightening the chest muscles from Camilla Wohler

Camilla Wohler is a well-known fitness specialist who has developed various gymnastics and effective exercises to support the female figure.

Exercise Elephant. You need to bend forward, your back parallel to the floor. Make active swings with both hands, while slowly turning your head behind them.

Exercise Albatross. You need to stand straight with your feet slightly apart. The arms are extended to the sides, the palms are turned upward. They move their hands behind their backs and actively stretch.

Tennis ball. To perform this exercise you will need a tennis ball., which must be taken in the hand and squeezed with force, the elbows should be directed to the sides. With some skill, you can perform this exercise even without a ball, squeezing your palms. Despite its apparent simplicity, the exercise in question tightens the chest well.

Note! Camilla Voler's workouts can be found on the Internet, where not only a complex for strengthening the chest is presented, but also exercises for a beautiful and toned figure.

Exercises for tightening the pectoral muscles from oriental geishas

Since ancient times, female beauty has been valued in the east. Oriental geishas were especially successful in this, because they knew the secrets to restore the former beauty of a woman’s breasts and maintain their shape.

You need to stand on your toes, put your hands on your belt, and then rhythmically move your elbows back. It is recommended to repeat the exercise at least 30 times. It is extremely important to breathe correctly while moving your elbows back, inhaling through your mouth and exhaling through your nose. The chest should be pushed forward when the elbows are abducted.

Another effective exercise that is popular in the east. It allows you to straighten and maintain posture and improve the shape of your breasts. While kneeling, you need to lean on a small and low support located a meter from the student.

Bend the body, touching the edge of the support with the chest. Then, using only the strength of the hands, they return to the original position. When performing this exercise, you should not bend at the lower back while holding your hands correctly.

Exercises to tighten the pectoral muscles (for women): in pictures

There are numerous effective complexes for correcting breast muscles in women. Such exercises are not complicated, so they can be easily performed at home. If you exercise correctly, you can notice the first effect literally a month after the start of training.

The best chest exercises for women that can be performed both at home and in the gym:

Exercises at home to tighten the pectoral muscles:

The question is one of the most frequently asked on our website. We offer you a detailed answer to this question, as well as an effective selection of exercises at home for the pectoral muscles with a ready-made exercise plan.

How to pump up a girl’s breasts: what’s important to know

An important physiological feature is that the female breast consists of fat and mammary glands. There are no muscles in the chest, so it is impossible to “pump up” a girl’s breasts with the help of exercises. The pectoral muscles are located under mammary glands - they separate them from the ribs. In this regard, breast volume depends on the volume of fatty tissue and mammary gland tissue, and not on the volume of muscle tissue. This is why it is impossible to increase breast size and change its shape through training. The pectoral muscles in girls have virtually no effect on the shape and size of the breasts.

As you can see in the picture, a significant amount of the breast is fat. Accordingly, the higher the percentage of body fat, the larger your breasts. When you start to lose weight, the fat melts away from your entire body. (local weight loss is impossible), so it goes away not only on problem areas (belly, arms and legs), but also in the chest area. Therefore, workouts that promote weight loss will only speed up the process of breast reduction. The algorithm is like this:

As your body fat increases, your breasts will grow.
When you reduce the amount of fat in your body, your breasts will shrink.

It is impossible to change this process! No training, ointments, wraps or other magical means you can't force your body to retain breast fat while losing weight.. Of course, there are cases when even excess weight does not contribute to breast growth. Or vice versa, the girl loses weight, but her breast volume remains the same. This is influenced by the ratio of glandular and adipose tissue, which depends on individual genetic characteristics.

Then why do girls need chest exercises at all, you ask? Even though breast exercises will not help girls increase breast size, they are still necessary. It is the pectoral muscles that are responsible for the degree of sagging or lifting of the breasts. More developed pectoral muscles create an excellent frame, which will help lift the breasts, visually improve the shape of the mammary glands, slow down the sagging of the breasts and the appearance of sagging. Therefore, it is possible to pump up your breasts at home, if by this you mean the pectoral muscles, and not the female breasts themselves

Finally, let us emphasize once again that With the help of training, it is impossible to increase the size and fundamentally change the shape of a woman’s breasts, but you can improve its appearance and protect it from early flabbiness and sagging. Therefore, if you care about the beauty of your bust, then chest exercises must be regular. But even regardless of training, the shape and size of breasts varies greatly among different girls. What does this depend on?

What affects breast size and shape?

1. Body fat percentage. The higher the percentage of body fat, the larger the breasts. Of course, there are exceptional cases, but more often than not, it is the total amount of fat in the body that affects breast size. Therefore, when you lose weight and, accordingly, when the percentage of fat in the body decreases, the breasts “go away”.

2.Heredity and anatomical features . This is the most important factor influencing the size and shape of the breast. It is almost impossible to seriously change with exercise what is given to us by nature.

3.Pregnancy . Changes in hormonal levels and preparation of the body for lactation affect the enlargement of the mammary glands and, accordingly, the size of the breasts. Therefore, during pregnancy and breastfeeding, a woman’s bust is usually especially attractive.

4.Age. As we age, the skin loses its elasticity and the connective tissue that supports the breasts loses its strength. These factors affect the shape of the breast and its sagging. This process usually begins after 40 years.

5.Plastic surgery . Implantation of implants will significantly change your bust and help you create the desired breast shape. However, surgical breast enhancement is not suitable for everyone.

Main conclusions

Let's once again note the main aspects of how to pump up a girl's breasts at home:

Women's breasts are mostly made up of fat, so when you lose weight, they almost always shrink.
The body loses weight as a whole, and not locally, so lose weight in separate places (hips, stomach) without affecting the chest - impossible.
The shape and size of the breast is largely determined by genetic factors, which are very difficult to seriously influence without surgical intervention.
Exercises for the pectoral muscles will not help you enlarge your breasts or significantly change their shape.
But exercises for the pectoral muscles will help lift the breasts, slow down the sagging of the breasts and the appearance of sagging.
Breast firmness also depends on age, elasticity and firmness of the skin.
You can pump up your breasts at home, if by this you mean the pectoral muscles.

Chest exercises for girls at home

We offer you a selection the most effective chest exercises at home. Try not to perform them mechanically; your movements should be of high quality and meaningful. Don't rush, each repetition should give maximum load to your muscles. If you want to pump up your chest at home, your goal should always be quality, not quantity, of repetitions.

Push-ups are one of the most effective chest exercises and should definitely be included in your fitness plan if you want to pump up your chest at home. This exercise does not require any special equipment or weights from you, but it is great for strengthening the pectoral muscles, and for the entire upper part in general.

Many girls avoid push-ups because they are difficult to do without preparation. If you are a beginner, you can do push-ups from your knees: this option is much easier in terms of load. Start with 4-5 repetitions, gradually increasing their number:

If you can’t even do push-ups from your knees, then try doing push-ups from your knees with your support not on the floor, but on the bench. We also recommend reading the article on how to learn to do push-ups. There you will also find various push-up variations if you want to complicate your workout and pump up your chest at home.

Lie down on a bench, step platform, or floor. Take dumbbells in your hands, raise your arms in front of you so that your palms face to the sides. Bend your elbows, your shoulder and forearm should form a right angle. Then, while inhaling, lift the dumbbells up and lower them as you exhale. Please note that the dumbbells must be raised twice as fast as they are lowered. Do not make sudden movements to avoid damaging your shoulder rotators.

Dumbbell chest press option on the floor if you don’t have a bench:

3. Dumbbell chest flyes

This is another key exercise that will help you pump up your chest at home. Remaining on the bench, raise your arms with dumbbells vertically up, palms facing each other. As you inhale, lower your arms down through your sides, stretching your chest. As you exhale, raise your arms up again. If you have a sports bench at home, you can perform this exercise by changing the angle of inclination. Dumbbell chest flyes are typically performed with lighter dumbbell weights than the dumbbell chest press (previous exercise).

Option for dumbbell chest raises on the floor if you don’t have a bench:

This chest exercise cannot be performed on the floor, but you can use a bed or other furniture for support. Take a dumbbell or kettlebell in both hands and place them above your head, bending them slightly at the elbows. As you inhale, lower the dumbbell back and behind your head until you feel a stretch in your latissimus dorsi muscles. As you exhale, return your hands with the dumbbell to the starting position.

Thanks to the YouTube channel for the gifs: Linda Wooldridge.

Chest exercise plan for girls

First of all, let's define how many repetitions What to do to pump up your breasts at home:

8-12 reps if you want to work on muscle growth
14-18 reps if you want to work on fat loss and mild muscle toning.

Perform each exercise in 3-4 sets (push-ups can be performed in 1-2 sets). Choose the weight of dumbbells based on your capabilities so that the last repetitions are performed with maximum effort. Gradually increase the weight of the dumbbells. For push-ups, increase the number of repetitions and difficulty of modifications.

If 8-12 repetitions, then the dumbbell weight is 3-5 kg.
If 14-18 repetitions, then the weight of the dumbbells is 2-3 kg.

If 8-12 repetitions, then the dumbbell weight is 7-10 kg.
If 14-18 repetitions, then the dumbbell weight is 5-8 kg.

You can also choose a workout plan based on the equipment you have at home. If you only have light dumbbells, then choose a workout plan with high reps. If you have heavy dumbbells and have room to increase them, then choose workouts for 8-12 repetitions. For developing the muscles of the pectoral muscles, the second option will be more effective.

What else is important to know?

1. Don’t think that girls with chest exercises at home can seriously pump up their muscles. It's practically impossible due to a lack of the hormone testosterone. In addition, if you eat in a calorie deficit, then there can be no talk of any muscle growth. Therefore, you can safely increase the weights of dumbbells without fear of swinging your body.

2. If you don’t have a bench or step platform, you can do dumbbell chest presses on the floor, on a fitball, or, for example, connect several stools together.

3. What to do if no dumbbells? It's okay if you don't have dumbbells to do chest exercises at home. You can use regular plastic bottles filled with water or sand. Or make dumbbells yourself.

4. How often do you do chest exercises at home? In order to pump up the breasts of girls at home, it is enough to perform the suggested exercises 1 time per week . If you want to enhance the results, you can train 2 times a week, but remember that balance is also very important. That is, you must work on the entire upper part: back, arms, shoulders, muscle corset.

5. If in one day you train several muscle groups at once, then training the pectoral muscles can be combined with training the triceps. Moreover, it is better to start the lesson with the pectoral muscles. The second option, which will also be quite effective, is to train the pectoral muscles with the back muscles (antagonist muscles).

In pursuit of a flat stomach, rounded buttocks and sculpted legs, women sometimes forget about their breasts, although the muscles under the mammary gland can also be corrected. With the help of breast exercises in the gym, women cannot enlarge their bust or change its shape. However, it is quite possible to tone the muscles and make the upper part expressive. Moreover, increased blood flow in this area further prevents sagging of the mammary glands.

The result depends on the correct selection of practices. The program includes multi-joint and single-joint techniques to strengthen the core muscles and load the local area. The standard package includes:

push ups;
presses from different positions;
dumbbell lifts from an incline bench;
parallel bars;
work in the butterfly simulator.

How to pump up a girl's breasts in the gym with push-ups

Start with the classics.

Get down on the floor, rest your toes and hands on it, spaced wider than your shoulders.
Tighten your pelvis and align your body into a line. Bend your elbows and lower your body down without touching the surface.
Straighten your arms with the power of your core and biceps muscles, and lift your body. In the lighter version, perform the exercise from your knees or from resting on a bench.

Bodybar press on a straight bench

Move on to basic techniques. Bar press or works the center of the pectoral muscles. The principle is simple:

take the projectile from the rack with a direct grip;
and make slow climbs.

Option with dumbbells

Due to the wide range of movements of mobile projectiles, the large, small and deep muscles are pumped more efficiently.

With weights in your hands, lie down on a bench.
Place your feet on the floor.
Squeeze the exercises, trying to keep your arms straight at the top point. This technique creates critical tension in the middle zone.
Then go into the negative phase and pull them down towards your waist. Having reached a critical point, go back to the positive phase.

Lower the load 2 times slower than you lift it.
At the bottom point, bring your shoulder blades together.
Avoid jerking movements to avoid damaging your shoulder rotators.

Incline bench press

When the body position at an angle of 30-45° the load is accentuated closer to the collarbone.

Lie down so that the bar is at eye level.
Grasp the base with a wide grip, remove the projectile from the racks and lower it to the upper chest area.
Now press up, similar to a bench press.

Dips for chest training

For pectoral muscles, it is designed for girls who are advanced in sports. It thoroughly pumps the shoulder girdle and triceps. The principle is to extend and bend the arms while raising and lowering the body. Since the chest and triceps work in pairs, the emphasis can easily shift depending on technical nuances. However The chest muscles are stronger and, at the slightest opportunity, pull the tension onto themselves.

Go to a machine with parallel bars (graviton) positioned slightly wider than shoulder-width apart and jump on it.
Hold your body upright with straight arms, bend your knees at an even angle.
Turn your elbows back and press them towards you, tilt your torso forward.
As you exhale, tighten your body. If the movements are difficult, straighten your arms at the top so that in a couple of moments the excessive tension is removed from the triceps. If you are well trained, keep your elbow bend at 10°.
Lower yourself down and feel a pleasant stretch in your chest area. Move into the positive phase without delay.

Dumbbell press on fitball

No less effective is targeted training of the pectoral muscles in the gym on a fitball.

Lie on your back on an exercise ball, holding dumbbells with your palms facing forward. Such a grip will not allow redistribution of the load on the deltoids.
Bend your knees at an angle of 90° and place your feet on the floor.
Stabilize your body and raise your arms up in unison.

Lower block presses

Install a bench in the machine, tilt the back 30°.
Sit down, rest your shoulder blades on your back, stick your chest out like a wheel.
Grab the handles of the lower block, bend your elbows at an even angle.
As you straighten them, bring them towards your torso and connect them in the center without lowering the weight.
While moving towards you, do not forget to bring your shoulder blades together.
Stay at the climax and start all over again.

What is Easy Curves

Working on a dual-resistance chest machine will help enhance the effects of the basic exercises. The Easy Curves design is an analogue that stretches like a rubber shock absorber. When working with it, the external muscles of the chest are first involved, then the central ones are connected. At home, it will replace dumbbell presses.

One episode of 5 exercises is based on squeezing and unclenching an expander with a vector of movement from the waist to the chest.
Second based on alternating movements of the arms at an angle of 45° in the same direction.