Women’s breasts have always been the object of increased attention of the opposite sex, they admired her, and poems and songs were dedicated to her. Beautiful, elastic breasts are the dream of any woman, so you need to start caring for her from a very young age. Unfortunately, widely advertised creams and other cosmetics do little to help in this matter (they simply moisturize and nourish the skin), and it is not always advisable to lie down under the surgeon’s scalpel to correct the shape of the breast. Therefore, we turn to a proven and fairly effective method: physical exercises for the chest, which will help strengthen the pectoral muscles.

Let’s make a reservation right away: it will not be possible to increase the size or adjust the shape of the mammary gland itself with the help of chest exercises – there is no muscle tissue in it. But it is quite possible to “pump up” the pectoral muscles – large and small (they are located behind the mammary gland). What will it give us? Elastic, strong pectoral muscles will lift the chest itself and visually increase its volume, and regular physical exercises will straighten your shoulders and straighten your posture, which will also have a beneficial effect on your chest.

Chest exercises should be done 3-4 times a week, in a well-ventilated area. It is advisable not to eat an hour before training, otherwise it will be difficult for you to exercise. Be sure to start each workout with a warm-up: make circular movements with your shoulders and intense swings with your arms – this will warm up the muscles and avoid injury. A set of exercises for the chest can be included in a general workout, especially since the exercises below involve, in addition to the pectoral muscles, the muscles of the arms, back and shoulder girdle. Well, let’s get started?

Chest Exercise 1. Push-up is one of the most effective exercises that strengthens not only the pectoral muscles, but also the abs, lower back, arms and shoulders. Starting position: lying down, arms shoulder-width apart (wrists strictly under the shoulder joints), palms facing forward, the body forms a straight line. Important: when lifting, keep the stomach pulled in, do not lower the head and do not bend in the lower back – the back must be fixed! We perform 15-20 push-ups, when bending the elbows are directed strictly back. We rest for a few seconds, then we spread our arms wider than our shoulders and do another 10-15 push-ups (elbows to the sides). Advice from women’s magazine JustLady: in order not to injure the joints, do not extend your arms in the upper position completely – let the elbows always be slightly bent.

Exercise for the chest 2. Starting position: take dumbbells (weight depends on your capabilities, optimally – 1-1.5 kg), lie down on the floor. We raise our hands in front of us, turn our wrists inward, bend our elbows slightly. While inhaling, gently spread our arms to the side until the elbows reach the floor. On the exhale, return to the starting position, repeat 15 times. Exercise pumps up the pectoral muscles, strengthens the triceps. During execution, do not bend the lower back! We rest for a few seconds and change the exercise a little: we stretch our straight arms in front of us, the wrists are turned inward. On an inhalation, we lower our hands back behind our heads, bending our elbows, on an exhalation, we return to the starting position. We repeat 15 times.

Chest Exercise 3. Stand up, feet shoulder-width apart. We take dumbbells, stretch our straight arms in front of us, turning our wrists inward. We smoothly begin to spread our arms to the side, trying to keep them always parallel to the floor. Don’t reach your arms too far back and keep your back straight! Do the exercise 10-15 times, then slightly change the starting position: bend your elbows at a right angle, keep your shoulders (the area from the elbow to the shoulder joint) parallel to the floor. Spread your arms to the sides in the same way as the first exercise – 10-15 times. This exercise strengthens the chest and biceps.

Chest Exercise 4. Take dumbbells, stand up straight, spread your arms to the sides (wrists down), feet shoulder-width apart. Make small circular rotations with your hands (back is straight, arms are even) first forward (20-25 times), then back. Strengthens the shoulder girdle, back and pectoral muscles.

Chest Exercise 5. We stand straight, arms straight in front of us (you can take dumbbells). We begin to do the exercise “scissors”: at a fast pace, we start (cross) our hands one after the other in the same plane. We do 1-2 minutes.

Exercise for the chest 6. Get up, spread straight arms to the sides (parallel to the floor). We begin to reach alternately to the right / left wall with our palms, shifting the upper body in this direction. Legs and hips remain motionless! This exercise strengthens the pectoral muscles and the waist (oblique muscles). We perform 20-30 times in each direction.

Exercise for the chest 7. We stand straight, arms along the body. We rise on tiptoe and alternately pull our hands up as high as possible (as if we are trying to grab something) – 15-20 times for each hand.

Chest Exercise 8. For this exercise you will need bars or a bar. Grab it with your hands (palms turned away from you, the distance between them is slightly more than the width of your shoulders). Do 8-10 pull-ups, rest and repeat the exercise.

Chest Exercise 9. This exercise can be done anywhere: at home in front of the TV, at lunchtime at work. Connect the palms in front of the chest (elbows to the sides) and press one against the other with force. Do with the following interval: strain your arms for 10 seconds, rest for 10 seconds, duration – 1-2 minutes. Exercise can be done with a ball.