An infallible asset of seduction and a sign of femininity, the breasts can sometimes cause a lot of complexes. Indeed, all women dream of a beautiful, firm and shapely chest. In addition to padded supports and cosmetic surgery, there are perfectly natural methods for toning your breasts and building up your chest. Indeed, with well-targeted exercises, a appropriate coaching and a lot of perseverance, it is quite possible to achieve this result in the shortest possible time.
Precautions to take to build up your chest
Choosing the right bra
Be aware that traditional bras are not the best options to consider when exercising. When you work out, your body is prone to shock and impact to the chest.
In the long term, these discomforts are often the source of sagging breasts or deformation. This is why it is important to choose a soft bra that allows for a more natural movement of the breast. Among other things, this helps to tone the muscles in the suspension of the breast. To improve your comfort, you should also pay attention to the material you choose for your bra.
Prepare the right equipment
To keep a nice cleavage, you need to have the necessary sports equipment. You will need equipment to strengthen the pectoral muscles, which support the breasts. Among other things, you will need to go to the gym, have at your disposal weights or dumbbells, a bar and specific weight machines.
Adopt a lifestyle routine
You will also need to adopt some lifestyle habits to achieve your goals quickly. The cold shower has been proven to help firm up the chest, apart from regular exercise. The principle is that you should end each shower with a cold water jet to tone the skin. The cold will firm up the tissues and promote blood circulation. You do not have to take a freezing shower. You can target the areas you want to firm up by applying a few jets of cold water.
Boost results with natural products
To help your breasts regain their radiance, massage should be part of your routine. It is important to know that massaging your breasts on a daily basis has many benefits for your body. Among other things, it helps eliminate toxins and reduce breast tension. For your massage, add 10 drops of sandalwood essential oil to a base of 100 ml of argan oil.
After getting out of the bath or shower, gently massage your bust and chest to maintain the elasticity of your skin. The oil should be applied from the bottom up. You start from the base of your breasts to your collarbone. You should then place your fingers at the level of the breastbone. This is where you turn clockwise 3 times. Do the opposite movement to complete the massage.
Perform warm-up and stretching exercises
It is important to warm up your muscles before performing any physical exercises. Although you want to target your chest, it is recommended that you warm up your upper body: shoulders, arms, back, etc. This will help before you begin the exercises below to build up your chest.
Exercises to do to build up your chest
The breast is one of the most fragile parts of the female body. That's why you need to take care of them. You should know that breasts are not muscles. In fact, they are mainly made up of glandular, fibrous and fatty tissue. The ligaments and skin of the bust serve to support them. Over time, you will notice that the breasts tend to sag and the skin loses its elasticity.
This also increases with hormonal changes and weight fluctuations. To remedy this, you need to do a few exercises that will help you keep your breasts looking good over the years. Regular weight training will optimize your heart rate, refine the rest of your figure and improve blood circulation. The following series of exercises will help you gain some mass in your pectoral area and have a beautiful chest.
Know that these exercises join those of the men who wish to muscularize your pectoral. They will simply be adapted for women.
Looking for a complete weight training program designed for women?
The pumps
This exercise does not require any equipment since it is at body weight. To develop your pectoral muscles, doing push-ups remains one of the most effective ways.
In fact, this exercise has the advantage of using a large part of your upper body muscles. If you are not yet familiar with this exercise, you can first do it on your knees. You should place your hands as far away from your chest as possible. Move your hands up and down while pressing on the floor. You will see that your elbows will slowly slide outwards.
For any of these exercises, you need to do a certain number of repetitions for the results to be more visible.
Once you get them right and are able to lift your body weight on your knees, you'll add difficulty to the normal push-ups.
Dumbbell Curl
For this exercise, you will have to take 2 dumbbells that you will put in each of your hands in neutral grip and a weight bench. In order to have a more comfortable position to perform the exercise, you must place your weight bench completely lying down. Your feet are at 90 degrees. Extend your arms with the dumbbells above your torso and then lower the dumbbells to each side, keeping your arms semi-bent at a constant angle throughout the movement. Then do the opposite movement on the way back up.
Butterfly
The butterfly, or butterfly and even called pecs deck is necessarily done on a machine provided for this purpose. It joins a little the exercise seen above spread lying with the dumbbells.
After adjusting the height of the seat so that the shoulder and elbow joints form a right angle, sit down and grasp the wrists, forearm against the supports. With your feet flat on the floor, bring your wrists together as you breathe out and then return to the starting position as you breathe out.
Tight bench press
Take your 2 dumbbells that you hold in each hand, arms stretched above your chest. There is no separation of the hands, they must be tightened by leaving a gap of the equivalent of two fists between your hands. Go down slowly while remaining tight and then go back up. Your movement must be done while keeping the contraction. This is called time under tension. When your weights are too light, you can take heavier ones.
Inclined barbell bench press
Set the bench at about 30-45 degrees then lie on the incline bench press, grip the bar with a pronated grip slightly wider than shoulder width then lift the bar off the supports and lower it towards the top of the chest.
You can start with the bar empty to get the hang of the movement and then add small weights to it to add difficulty as you get stronger.
Conclusion
You can do these exercises in any order, as long as the warm-ups have been done.
There are other exercises to do to build up your chest with the pulleys in particular but if you already do those, you will be able to build up your chest. In fact you will target the pectoral muscles that hold your cleavage. The most important thing is to understand and execute the exercises well to avoid any risk of injury. Also note that after your session, stretching are equally important.
You will find the details of these exercises with the number of repetitions and series in the following bodybuilding program: Bikini body. It contains three sessions per week.
Building up your breasts takes time and cannot be done in 3 weeks.
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2 Comments
Hello, if I understand your article correctly, you should target the pectoral muscles?
Of course, since the pectorals are the only muscles in the chest.