10 Best Exercises For Expansive Chest And Lifted Breasts
Chest exercises can give an extra lift to your bust and you can do these exercises with little training. Also, you can choose between a free hand and a dumbbell exercise. In the beginning, you can start with little weight in your hands. Also, you can keep your movements slow to avoid injuries.
Here’re the 10 best exercises that can help expand your chest and lift your breasts
- Incline Dumbbell Press
You need an inclined exercise bench and a set of dumbbells for this exercise. It will target your chest muscles and help improve the breasts.
How To:
• Lie on your back on the inclined bench and push your shoulders back
• Grab dumbbells on both of your hands and bring them close to your chest making a “V” with your elbows
• Push the dumbbells towards the ceiling until your hands are fully stretched and then come back
• Do 3 sets of 12 reps each with a 10-second break between each set
- Barbell Bench Press
This exercise has an advantage in that is it can be performed in neutral, incline, and decline positions.
How To:
• Lie on your back with your abs tight and feet shoulder-width apart and firm on the floor
• Grab a barbell and bring it close to your chest to start
• Take a deep breath and push the barbell towards the ceiling until your hands are fully stretched
• Hold the barbell for a few seconds and do 3 sets of 10 reps each with a 10-second break between each set
- Camel Pose
It can open up the chest muscles and stretch the entire area. Also, it will give a relaxing stretch to your back.
How To:
• Get down on your knees while keeping them within a safe and comfortable distance
• Take your arms behind and try holding your feet by stretching your chest and back
• Stretch your chest and back to hold your feet and hold the position for some time
• Do 3 sets of 15 reps with a 10-second break between each set
- Overhead Shoulder Press
This exercise works well for the shoulders. But it is also great for the chest and back muscles. It can help expand your chest fully.
How To:
• Stand straight with your feet shoulder-width apart and firm on the ground
• Grab dumbbells in your hands and lift them to your shoulder height
• Take the dumbbells up and close them over your head
• Make sure you don’t straighten your hands
• Come down to the starting position
• Do 3 sets of 15 reps each with a 10-second break between each set
- Wall Push-Ups
It is easier to practice wall push-ups as you only need the force of your hand and the weight of your body for this exercise. Also, it is good for burning excess calories, toning muscles, and expanding the chest.
How To:
• Stand two steps away from a wall with your feet shoulder-width apart and firm on the floor
• Incline towards the wall with your body resting on your arms
• Stretch your arms to start the exercise
• Take your chest closure to the wall by folding your elbows and come back
• Make sure your back and head remains straight while you do wall push-ups
• Do 3 sets of 10 reps each with a 10-second break between each set
- Decline Push-Ups
This exercise is more challenging as it puts greater pressure on the chest, but you will need a stability ball or a block for this exercise.
How To:
• Come down on your four with a stability ball behind your feet
• Climb your feet on the ball to start the push-ups
• Push your chest down towards the floor and come back to the starting position
• Maintain slow movement to avoid injury or slipping down from the ball
• Do 3 sets of 5 reps each with a 10-second break between each set
- Lying Chest Fly
It is the most effective exercise for the chest and back muscles. But a little bit challenging as you need to balance your body on an exercise ball.
How To:
• Lie on your back on an exercise ball with your feet shoulder-width apart and firm on the ground
• Be comfortable with your torso resting on the ball
• Grab dumbbells in both your hands to start
• Stretch your arms to sides and raise them towards the ceiling in an arc-like movement
• Do 3 sets of 10 reps each with a 10-second break between each set
- Seated Dumbbell Fly
It is a beginner-level exercise that can work great for chest and back muscles. You will need an inclined bench and a pair of dumbbells for this exercise.
How To:
• Sit on an inclined bench with your back straight on the bench and shoulders rolled back
• Keep your feet shoulder-width apart and place them firmly on the ground
• Grab dumbbells in your hands and start
• Open your hands and then raise the dumbbells towards the ceiling by stretching your hands
• Do 2 sets of 12 reps each with a 10-second break between each set
- Standing Chest Stretch
It is a free-hand exercise that can help stretch and back muscles.
How To:
• Stand with your back straight and feet shoulder-width apart and firm on the ground
• Lift your forearms in such a way that they become parallel to the ground
• Now move your hands in a circular movement
• Close your palms and then back while keeping your forearms straight
• Hold the stretched position for 20-30 seconds for great impact
• Do 10 reps each
- Dumbbell Plank Rotation
Plank is a great exercise for your core and you can use it for chest expansion with a little modification.
How To:
• Place two dumbbells on the floor
• Lie on your chest and hold the dumbbells
• Stretch your legs backward
• Hold the dumbbells firmly to start
• Swing the right dumbbell towards the ceiling and comeback
• Repeat it with the left dumbbell
• Do 3 sets of 10 reps each with a 10 second break between each set
Disclaimer: Take proper training from a personal trainer to get the maximum benefit of the exercise and to prevent injuries.
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