Exercises for Bigger Breasts

Exercises for Bigger Breasts; If you want to enlarge, tighten and lift your breasts without surgery, your options are limited. The size of the breasts is determined by a combination of genetics, lifestyle and body weight. Apart from breast augmentation exercises, be wary of natural remedies, creams, supplements, herbs, enlargement pumps and massages recommended as a breast enhancement method. There is no evidence that such treatments are effective. Exercises for the under-breast, back and shoulder muscles are applied thanks to the chest stretching movements. These movements can help tighten and tighten the chest muscles behind the breast tissue. You can get firmer and fuller breasts with breast enlargement exercises.

Exercises for Bigger Breasts

Does Breasts Grow By Exercising?

Behind the chest is the pectoralis major and pectoralis minor muscles. Running these muscle groups allows the chest to develop in the background. In this way, a wider rib cage is obtained. However, it does not contribute to the dimensions of the tip. The tips of the breasts are covered with adipose tissue. Therefore, exercising does not directly affect breast tissue. Since a significant percentage of breast volume is adipose tissue, there may be changes in breast size when there is weight gain or weight loss.

Exercises for Bigger Breasts

How Breasts Look Big

Upright posture is one of the most important factors. If you want your breasts and height to look bigger, you should first learn to stand upright. The slightly humped posture makes your breasts look smaller. While doing breast enhancement exercises, we prepared a nice program by combining exercises that provide upright posture and good for posture disorder. These movements aim to train the chest at a sufficient angle at more than one angle, increase strength and improve muscles.

Exercises for Bigger Breasts

Exercises for Bigger Breasts

Goal: To improve the rib cage, to make the sagging breasts erect and tighten the breasts

Bonus: Back + Shoulder movements (we said upright posture is important)

Equipment: Dumbbells + Pilates ball or flat coffee table

Note: Apply warm-up and stretching exercises before starting training. The dumbbell weight is noticeable. You can apply this workout 2-3 times a week.

Dumbell Press

Exercises for Bigger Breasts

Pectoralis Minor Muscle: It is a small muscle group located under the chest. The dumbbell press also affects the work of the Pectoralis minor muscle. In this way, while the upper chest muscle develops, it develops in the lower chest muscle, thus enabling the chest to gain volume.

4 x 12 reps

How To Do Dumbell Press?

  1. Lie on your back on a flat coffee table or on a pilates ball.
  2. Let your palms face up when you grasp the weight.
  3. Dumbbells in an angle to the middle of the chest.
  4. Inhale, lift the weight so that the arms are upright.
  5. Do not touch the dumbbells.
  6. Wait for 1 second and slowly exhale to chest level.

Dumbell Fly

Exercises for Bigger Breasts

Dumbbell fly movement is a nice compression workout. The nice thing about the movement is that it includes all the chest muscles. If you want an in-depth, tight chest, it is one of the exercises you should do.

4 x 15 reps

How to Dumbbell Fly?

  1. Lie on your back on a flat coffee table or on a pilates ball.
  2. Let your palms face up when you grasp the weight.
  3. Open your arms slightly to the side and breathe.
  4. Inhale, lift up.
  5. Breathe back to the starting position.

Diamond Push-Ups

Exercises for Bigger Breasts

As a bonus, we wanted to give the diamond push-up gesture. Diamond push-up exercise is a great move to work your inner chest muscles. Another effect of this movement is to choose the most effective movement that works the back arm muscles. Thanks to this movement, your chest muscles and back arm triceps muscles also work. If your arms need to be tightened and the back arm sags you, diamond push-up can be an invaluable move for you.

3 x 8 reps

Note: If you are having trouble doing this movement, you can open your arms wider than your shoulders and do normal push-ups. If you perform the movement unstable and wrong, it may cause shoulder injury.

How to Make Diamond Push-Ups?

  1. Although it may seem easy, it may be difficult in the first place.
  2. Take a push-up position
  3. Join your hands in a triangular shape
  4. Breathe while leaning over your chest
  5. As you get up, exhale and try to wait 1 second at the point of contraction
  6. Make sure the elbows open out


Exercises for Bigger Breasts

Dumbbell pullover is considered a postural exercise by sports physiologists and researchers. It is a good upper body exercise to improve the pectoral muscles and increase the stability in the body. Stress in the pullover movement is effective to maintain and improve flexibility and range of motion in your chest and shoulder area. (1)

4 x 10 reps

Dumbbells Pullover Benefits

Pullover is one of the rare exercises that train the front of the body and the back of the body at the same time.

  • It works the chest muscles. Provides width and growth
  • Brings Flexibility and Strength
  • Since it is a beneficial movement for spine health, it is good for posture disorder and provides uprightness.
  • Affects shoulder and back muscles

How is Pullover Made?

  1. Lie on your back on a coffee table or pilates ball.
  2. Take a weight in your hand and lift it over your head, keeping the elbows slightly bent and soft. This is your starting position
  3. Slowly lower the weight towards the back of your head, feeling the tension.
  4. When you reach the full extension, exhale slowly and return your arms to the starting position over your chest.

Reverse Dummbell Fly

Exercises for Bigger Breasts

Reverse Fly is a very effective move to improve your back muscles. It affects the Shoulder, Back and Wing area simultaneously with one movement. Rhomboid, which is located in the anatomy of the back muscles, supports the superficial back muscle. Infraspinatus and Scapula affect the muscles that cover the shoulder blade, preventing problems caused by muscle weakness such as posture posture disorder and shoulder blade protrusion.
4 x 12 reps

How to Reverse Fly?

  1. To get started, lie down on the chest and stomach and lie down on a coffee table or pilates ball.
  2. Hold the dumbbells in each hand with the palm facing each other.
  3. Extend the arms perpendicular to the angle of the coffee table towards you. Focus on keeping legs steady by applying pressure to the ground with the tip of your toes.
  4. Keeping the elbows slightly bent, lift the weights sideways while breathing.
  5. Arms should be raised until they are parallel to the ground.
  6. Feel the contraction and lower the weights back to the starting position as they slowly fade.

Arnold Press

Exercises for Bigger Breasts

It allows you to work 3 deltoid muscles simultaneously with one movement. The Arnold press movement allows the trapezoidal muscles to work, which is important for the posture posture, from the neck to the back.

4 x 12 reps

How to Make Arnold Press?

Sit on the coffee table and bend your elbows and grasp the weights with the palm facing your face.
In the departure position, literally turn your palms in the direction your face is facing.
Slowly lower it again in the shoulder position.
Breathe into the lift position
While downloading, the palms should be facing your face.

My Last Thoughts

When you want to make some changes to your body, the first thing to keep in mind is health. Many women expect to see the results overnight and therefore tend to buy artificial products, pills or cosmetics that can seriously harm health. You need to be patient, as all processes in the body require time. The chest exercises presented in this article can help you lift the sagging breasts, but they can’t make them much larger. However, if you combine these movements with estrogen-rich foods and proteins, you may be able to see a size difference. Also, the number of sets and repetitions mentioned above is a default value, and if you can’t do that much, don’t force yourself and try to do as much as you can.

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