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Chest exercises

Best Chest Exercises For Breast Improvement

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

  1. Incline Dumbbell Press
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

  1. Barbell Bench Press
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

  1. Camel Pose
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

  1. Overhead Shoulder Press
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

  1. Wall Push-ups
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

  1. Decline Push-ups
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 … Find more

Best Exercises For Expansive Chest

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

  1. Incline Dumbbell Press
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

  1. Barbell Bench Press

This exercise has an advantage in that is it can be performed in neutral, incline, and decline positions.

Barbell Bench Press

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

  1. Camel Pose

It can open up the chest muscles and stretch the entire area. Also, it will give a relaxing stretch to your back.

Camel Pose

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

  1. 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

  1. 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.

Wall Push-Ups

How To:

• Stand two steps away from a wall … Find more