12 Best Chest Exercises For Breast Improvement
Chest exercises are good for breast improvement. And there are many chest exercises to choose from. You can choose a dumbbell exercise or one that you can practice without requiring any weight.
Here’re the 12 best chest exercises you can perform at home
- Incline Dumbbell Press
Get an inclined exercising bench to target your chest muscles. Incline dumbbell press can strengthen the chest muscles so you get fuller breasts.
How To:
• Lie with your back inclined on the bench and shoulders pushed back
• Grab a medium size dumbbell in each hand to start
• Raise your hands with your palms facing forward
• Bring the dumbbells down close to your chest to complete a rep
• Do 3 sets of 15 reps each
- Barbell Bench Press
It is a good exercise for chest muscles and you can do it in a neutral, inclined, and declined position according to your convenience.
How To:
• Lie on a bench with your back straight, knees bent, feet joined, and flat on the bench
• Grab a barbell with medium weight and hold it safely close to your chest
• Slowly push the barbell upwards with the force of your elbows
• Hold for a while and bring it down but avoid touching your chest
• Do 3 sets of 10 reps each
- Camel Pose
Making a camel pose would open your chest and give a good stretch to your back. And you don’t need a bench or weight for this exercise.
How To:
• Get down on your knees with your back straight and hands on your waist
• Bend backward by looking up and extending your hands to your feet
• Open your chest and stretch your back while you hold your toes
• Hold the pose for 30 seconds
• Do 2 sets of 5 reps each
- Overhead Shoulder Press
It is good exercise for the shoulders but it can also help strengthen and build your chest muscles.
How To:
• Stand straight with your feet shoulder-width apart
• Gran a medium-size dumbbell in each hand
• Hold the dumbbells over your shoulders to start
• Take the dumbbells up making an arc and bring them closer without straightening your hands
• Come down to the starting position
• Do 3 sets of 12 reps each
- Wall Push-ups
It has multiple benefits as it works on the chest, biceps, lats, and core muscles. Also, it tones muscles and burns calories.
How To:
• Strand at an arm’s distance from a wall
• Keep your back straight and feet shoulder-width apart
• Reach your hands to the wall and place them firmly
• Your hands should also be shoulder-width apart
• Push your chest towards the wall and stop before touching it and come back
• Do 3 sets of 10 reps each
- Decline Push-ups
Decline push-ups would put more pressure on your chest area than neutral push-ups. You will need a stability ball or a bench for this exercise.
How To:
• Come down on your fours
• Reach your legs to the stability ball or bench placed behind
• Open your hands to shoulder-width apart
• Push your chest towards the floor but stop before touching
• Come up to complete a rep
• Do 3 sets of 5 reps each
- Lying Chest Fly
It is the most effective exercise to build and strengthen chest muscles. You need a pair of dumbbells and stability ball for this exercise.
How To:
• Sit firmly on a stability ball with a medium-size dumbbell in each hand
• Walk a few steps ahead until your torso becomes parallel to the floor
• Keep your feet a little wider than shoulder-width and hands stretched to sides
• Raise the dumbbells over your chest by moving your hands in a flying motion
• Come down slowly to complete a rep
• Do 3 sets of 10 reps each
- Seated Dumbbell Fly
It is a beginner-level exercise but it works both on chest and back muscles. You need an inclined bench and a set of dumbbells for this exercise.
How To:
• Lie on the bench and grab a medium-size dumbbell in each hand
• Stretch your hands to your sides to start
• Straighten your hands over your chest in a flying motion
• Touch the dumbbells on top and come to the starting position
• Do 2 sets of 12 reps each
- Standing Chest Stretch
It is a stretching exercise that will prepare your body for regular exercise. Its advantage is it will save you from injuries.
How To:
• Stand straight with your feet shoulder-width apart
• Roll your shoulders back and raise your palms to your shoulder level
• Your palms should be open and front-facing
• Push your hands back to open your chest and hold the stretch for 30 seconds
• Do 10 reps
- Dumbbell Plank Rotation
It is a plank exercise but with a little modification to make it more suitable for your chest and core muscles.
How To:
• Come down on your four with a small-size dumbbell in each hand
• Stretch your legs behind and open the dumbbells to your shoulder-width
• Lift your right dumbbell up and rotate your body to your left
• Fix your eyes on the dumbbell and hold the stretch for a short while
• Come down and repeat it with the left dumbbell
• Do 3 sets of 10 reps each
- Wide Push-ups
A variation of the regular push-ups, wide push-ups work best for the chest and back muscles.
How To:
• Come down on the push-up position with your back and legs in a straight line
• Open your hands as wide as you can to start
• Push your chest down to the floor but stop before touching the floor
• Come back to the starting position to complete a rep
• Do 3 sets of 10 reps each
- Isometric Chest Exercise
It is a freehand exercise and works best on the chest, shoulders, and back muscles.
How To:
• Stand straight with your feet should-width apart
• Bring your hands in front of your chest and press your palms one against another
• Hold the press for 10 seconds
• Do 1 set of 10 reps
Disclaimer: The above information is for educational purposes only and the readers are advised to practice any exercise only after proper training and guidance to avoid injuries.
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