3 Basic Chest Exercises for Women to Lift and Shape Breasts

By Top.me

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By strengthening the right muscles, you can naturally lift your boobies, all without breast augmentation surgery. The following 3 basic but highly-effective chest exercises for women will help not only to keep your breasts in shape, but will develop round shoulders and defined triceps.

Developing the chest muscles will enhance the look of your breasts and make them firmer

Woman Doing Bench Press

Let’s be honest: These exercises won’t turn A cups into Bs or beyond. But if—like most women—you rarely train your chest, then you’re missing out on a natural way to lift and shape your breasts.

3 Basic Chest Exercises for Women

  1. Bench Presses
  2.  Chest Flyes
  3.  Push-ups

You can do them in different variations and with different gear that relieve the tedium of your workouts. 

Training Tips and Tricks:

  • If you don’t want to exercise your chest separately, pick any 1-2 of these chest exercises and incorporate them into your upper body or whole body routine. 
  • Work your chest muscles once or twice per week with a day off between workouts.
  • For bench presses keep your reps within the 8-10 range with one minute rest between sets. For Flyes do it up to 10 with a 45 seconds rest.
  • Always start with warm up before hitting a heaving set. 
  • Do push-ups until failure.

1) Bench Press

Bench Press_Women

It’s one of the most common and highly effective compound exercises that works your chest, shoulders and triceps. You can perform it with dumbbells, a bar or resistance band on the bench that can be flat, inclined or declined, on medicine ball or using cable machine, targeting different muscle groups of your chest.

Here are some of the Chest Press Variations:

  • Barbell Bench Press
  •  Band Bench Press
  •  Barbell Decline Bench Press
  •  Barbell Incline Bench Press
  •  Bench Press Machine
  •  Medicine Ball Chest Pass
  •  Dumbbell One Arm Incline Chest Press
  •  Cable Decline Chest Fly

Tricks to Press with a Bar:

  1. When bench press, go medium grip, as narrow one emphasizes more triceps and wide one is too tough on shoulders. 
  2. Keep your wrists straight. If you bend them, they will hurt.
  3. Grip the bar low and close to the wrists.
  4. Keep your elbows elbows 75° in at the bottom.

2) Chest Flyes

Chest Flyes for Women

Flyes are a single-joint exercise and can be performed on the bench and medicine ball with dumbbells, or on the machine or with a cable. When doing flyes, use lighter weight than you use for presses. 

Check these variations of Chest Flyes to learn proper technique and to avoid plateau in your routine.

  • Dumbbell Fly
  • Dumbbell Decline Fly
  • Dumbbell Incline Fly
  • Dumbbell One Arm Bench Fly
  • Cable Flat Bench Fly
  • Cable Incline Fly
  • Cable Decline Chest Fly
  • Cable Reverse Fly
  • Dumbbell Fly on Exercise Ball
  • Dumbbell One Arm Fly on Exercise Ball
  • Cable Fly on Exercise Ball
  • Machine Fly
  • Cable Upper Chest Crossovers
  • Cable Mid Chest Crossovers

3) Push-Ups

Push Ups for Chest

Push-Ups is a compound exercise that strengthens your chest, shapes your shoulders, works arms, abs and lower back muscles.

How to do Basic Push-Ups:

  1. Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart.
  2. Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position.
  3. As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles.
  4. Hold for a count at the bottom position and then return back up to the starting position.

If Basic Push-Ups are too easy for you, try these 10 killer Push-up variation or the following exercises:

  • 1 Leg Pushup
  • Clap Push Up
  • Exercise Ball Narrow Push Up
  • Push Up With Feet on an Exercise Ball
  • Push Up to Side Plank
  • Bench Pushups
  • Close Hand Pushup
  • Wide Hand Pushup
  • Deep Push Up
  • Plyo Push-Up
  • Push Up With Feet Elevated

Note: If you are a beginner, start from Kneeling Push-Ups or try Wall Push-Ups.

If you want to work every muscle of your body, these 8 Push-Up alternatives will help you.

Never avoid training your chest muscles, if you want a strong, well-developed and sexy upper body.