When it comes to breast size, many women suffer some version of the Goldilocks Syndrome. Their breasts are either too big or too small, but rarely are they ever just the right size. If you err on the side of being too small, perk up. Exercises targeted to developing your chest muscles can make your breasts look larger. Though you might have heard that exercising decreases your chest size, strong pectoral muscles will give you bigger, firmer breasts with lift.
The pectoralis major and minor muscles, commonly referred to as the pecs, make up the upper and lower regions of the chest. Though there isn’t any exercise that targets just one area of the chest, you’ll see the best results when you exercise these two areas in tandem. One exercise that helps firm the pecs and sagging breasts is the incline push-up. To perform this exercise, lie face down with your hands held flat against a secure, inclined surface. Your hands should be a little further apart than your shoulders, with your feet as wide as your hips. Keep your toes on the ground. Lower your body so that your chest is 4 to 8 inches above the inclined surface and then return to the starting position.
Dumbbell Bench Press
Lie down on a flat workout bench on your back, holding a dumbbell in each hand. Bring the dumbbells to your shoulders and press up, palms rotated so that they face forward. Lower the dumbbells while keeping your elbows pointed out. When at rest, keep the dumbbells on your thighs or at your sides on the ground.
Incline Dumbbell Chest Fly
Lie on an exercise bench at a 45-degree incline. Holding a dumbbell in each hand, bring the weights to your shoulders. Press the dumbbells up, palms facing forward, so that the dumbbells almost touch. Lower the dumbbells slowly away from your chest in an arcing motion, making sure to keep your elbows slightly bent.
Barbell Bench Press
Lie flat on an exercise bench. Place your hands on the bar, not quite shoulder-width apart. Remove the bar from the rack and take a deep breath as you slowly lower it to your chest. Pause, and then push the bar up.
Cable Chest Flies
This exercise offers resistance through the entire range of motion, which works chest muscles at optimum level. Grab the cable handles and pull them forward in front of you, standing with one foot in front and your torso slightly bent. Slowly raise your arms in a reverse arcing motion. Stabilize your arms so that your chest does all the work.
Isometric Chest Contractions
An isometric exercise is one that causes the muscle to contract without changing the length of the muscle. Standing with your knees slightly bent and your abdominal muscles contracted, hold each end of a towel taut in front of you. Pull each end of the towel in opposite directions repeatedly, careful not to let it slack at any point. Do this for one minute.