When it comes to performing exercises that will stimulate breast growth, you have to remember one key factor; the breast itself contains fat cells, milk ducts and glands, and other soft tissue, but no actual muscle. This means that exercise will not increase the size of your breast, but by working your chest (pectoralis major) you can build muscle that will support the breasts and actually work to hold them up higher. The following exercises all concentrate on firming and strengthening your chest muscles. As always, make sure to consult your doctor before starting any exercise routine.
Simple Exercises That Require No Equipment or Weights
One of the easiest and most effective ways to exercise your muscles is to use your own body weight as a means of creating resistance. When it comes to working the chest muscles, the most common exercise is the push-up. If you are a beginner, then you want to start out on your knees, place your arms at shoulder width on the ground, slightly in front of your head. Slowly lift your body into the air, but do not fully extend your arms as to keep your elbows from locking up. Repeat this as many times as you can without causing any pain. You can vary the effect on your chest muscles by widening or narrowing the distance between your hands. A wider stance will work the outside of the muscle, and a narrow stance will work the muscle closer to your cleavage. One piece of equipment that can enhance this exercise is the Perfect Pushup. This tool will allow you to expand the range of motion, thus creating a more concentrated effect on your chest.
Using Dumbbells to Build a Bigger Chest
If you want to expand your chest workout, then you will need some weights to provide additional resistance that will further build your muscle. The easiest way to incorporate weights into your workout is by using dumbbells. Your current strength level will determine how much weight you will need. If you are just starting out, use the lightest weight possible (1 to 3 lbs) and increase the amount as you begin to gain strength. To perform the dumbbell chest press, lie on your back and hold the weight in each hand at shoulder width. Slowly raise your arms, extending them into the air above you. Be careful not to fully lock your elbows. Repeat this as many times as you comfortably can. Just like the push-up, varying the width of your arms will vary the effect on your chest muscles.
Chest Muscle Exercise Machines
If you have access to a fitness center or gym, one of the best pieces of equipment to build the chest muscles is the Pec Deck. This is one of the most concentrated exercises for the chest because it completely isolates the muscle. It combines weighted resistance that can easily be raised up or down, with a movement that forces contraction in the deepest part of the muscle. Because this is a fairly complicated movement, make sure to get professional guidance before using this machine. Another machine at the gym that can be incorporated into your chest workout is the chest press. This machine simulates the same movement as the push-up and dumbbell chest press.
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