Breast Exercises for Women

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Aging, pregnancy and vigorous exercise can all lead to the dreaded sagging bust. While exercising the muscles beneath your breast tissue cannot physically lift your breasts, building up the muscles can help keep your chest looking lifted. To prevent future sagging, always wear a supportive sports bra when you exercise.


Chest Press

In addition to working the pectoral muscles of your chest, the chest or bench press also strengthens and tones your triceps and shoulders. Lie on a flat bench with your feet flat against the floor and your eyes directly beneath the barbell on a rack. Grip the barbell with your hands shoulder-width apart, and lift it from the rack. As you inhale, lower the bar until it touches the center of your chest. Exhale as you push the bar toward the ceiling, fully extending your arms. Always perform bench presses with the assistance of a trainer or spotter to help you in case the weight becomes too heavy to handle.

Pushup

Like chest press, pushups also work your chest, triceps and shoulders. Unlike chest press, you can perform pushups almost anywhere with no special equipment. Lie face down on the floor with your hands directly beneath your shoulders. Push yourself into the starting position by extending your arms and supporting your weight on your hands and toes. Keep your back and legs straight throughout the exercise. As you inhale, bend your elbows and lower your torso until your chest or chin touches the floor. Exhale, and return to the starting position.

Dumbbell Flye

If you want to exercise at home but you don’t have a set of dumbbells, perform chest flyes with a pair of soup cans or other heavy, rounded objects. Lie on a flat bench with your feet planted firmly on the floor, holding a dumbbell in each hand. Start with your arms extended toward the ceiling, palms facing each other. Maintain a slight bend in your elbows as you lower the dumbbells out to either side until they are level with your shoulders. Hold the position briefly before returning to the starting position.

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