Exercise Tips for Firm and Bigger Breasts!
Filed in: Bodybuilding Tips, Routine - March 15th, 2006 |
Many women who hit the gym have a secret goal they don’t normally tell you. Alot of women want to know the type of exercises required to add a little bit of mass and strength to their chest, in hopes of preventing gravity from taking it’s course on their errr.. chest. :P
A weak back and tight chest muscles can result in poor posture in women. An improved posture, however would create the illusion of a firmer and errr.. bigger chest. But whatever the reason, it is quite easy to exercise the chest to achieve this.
Well, to save you women from the embarrassment of having to ask that question, here are a few pointers that may prove to be useful. Basically, any chest exercise will help, but women may want to consider the following for a more ‘uplifting’ result:
1. The most popular mass builder is the bench press (which I don’t see enough women doing at the free weights area). The machine chest press works fine too, but free weights do have their advantages in terms of adding variety to a dull routin and effectiveness, especially if you’ve been dependant on machines for too long. As intimidating as it may look, this is not a ‘men-only’ exercise. Try the bench press with either barbells or dumbbells.
2. Ensure you also include inclined presses into your chest workout. If you’re female, inclines help to keep your chest up and if you’re male - it will keep you from looking like you have man boobs!
3. Try the Butterfly:
- Lay on the bench/floor/flat ground and hold the weights to your side in your hands when you lay down.
- Now, lift the weights as if you’re trying to meet your hands over top of your chest (imagine you’re hugging a tree trunk, which means don’t bend your elbows too much)
- Hold the peak contraction at the top for a few seconds then return to the start position fully in control of the weights, and repeat.
Be persistent, train hard ,keep your diet in check and the results will show. Hey.. nobody said it would be easy. Then again, you could always opt for surgery. Ouch.
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March 16th, 2006 at 4:58 pm
I am doing the butterfly and my boobs looks great still :Ţ
March 16th, 2006 at 5:06 pm
Well done then.. but don’t forget the incline exercises… I was just reading another write-up today which stressed very heavily on incline-press movements especially for women who want the illusion of a firmer bust.
March 17th, 2006 at 4:25 am
[…] read more | digg story March 16th, 2006 […]
April 10th, 2006 at 10:27 am
hi daily muscle,
r u sure the exercises can increase bust size? i’ve been doing bench presses, they got firmer but smaller… :(
thanks.
April 10th, 2006 at 12:51 pm
MINTy, I’ve answered your question in my latest post at http://www.dailymuscle.com/200.....s-smaller/
August 25th, 2006 at 1:05 am
urm hey
im 15 i got 36DD’s and i think theyre drooping abit
and i dont like it
i really want to get em in shape so they good
but meh;; any speedy good ideas;;
reply back on my email plz lilbexyea2k6@hotmail.co.uk
kthx x
September 28th, 2006 at 12:40 am
I dont have an idea really about the butterfly and the bench press. can you please send me pictures of these execises on my emaill address please….im 21yrs old and im so complexed with small breast like this….my boyfriend keeps on complaining :(((
thank you in adv
September 28th, 2006 at 1:41 pm
sad to say, after all the cardio, my bra size went down 1 and a half sizes. but instead i have developed an illusion of a cleavage (it used to be a real cleavage,sigh), you know, like what men who do weights have, and i also have a man-like chest, meaning muscles that stretches from the upper chest!!
hope that doesn’t put off other girls fr doing weights!! it sounds worse than it looks, really :)
September 28th, 2006 at 11:49 pm
mezou: Honestly, in my opinion, if your boyfriend complains about the person you really are.. he doesnt deserve to be your boyfriend, and you deserve someone better! I believe that we’re all created beautiful.. and somewhere out there is someone who will accept you for 100% the percent you are - yourself!
Anyway, to answer your question, there are some pretty good websites out there with graphic illustrations on how to perform those exercises.. Gimme some time to look them up and mail them to you.
sunshine: I just looked beneath my tshirt.. and I don’t see the cleavage you said that ‘men who do weights have’. :P
Come on.. i seriously think you’re going a bit too far with your description of your chest! So what if your chest looks like what you’ve described it to be.. (which I still doubt! Heh heh) Also.. when would people realise that BREAST SIZE isnt everything?? Most of you may be interested to know that this post actually receives one of the most amount of hits & site traffic… and what does that tell you? Sigh..
January 7th, 2007 at 6:21 pm
same here…after losing some weight…my “chest’(breast) is now smaller…sigh sigh…i think i better do something before i lose everything…haha….
February 3rd, 2007 at 11:39 am
i’m referring to the message from MINTY, APR 10TH 2006. she mentioned that her breasts went smaller after the exercises. i’ve not tried. but im worried abt that as well. i’m only a somewhat in the middle of A and B cup. and my breasts doesn’t really fill the bra cup. i really hope to make it bigger. i’ve been losing weight, and that’s the reason why my breasts got smaller as well. pls help. if possible, will u email the solutions to my email add. thanks a lot. and recommendations of fast ways to make them bigger.
February 4th, 2007 at 12:24 am
i am 22 years old girl and i m feeling very depressed as my breast is very small . is these exercises work to increase brest size?is there any other fast woking exercises to get the same?
February 16th, 2007 at 11:50 pm
hey!i am very depressed because my breasts are too small,i m 25 female.
please send me the pictures of bytterfly and other fast resulting exercises……..as well as diet to add fatty tissue……….thanx in adv
February 17th, 2007 at 2:33 am
hey can i get that list of websites too? i have big boobs and i just want some muscle to hold them up i hate the way they feel to sag with no bra it feels like gravity is just pulling at them. i need to define the upper chest to hold them up.
February 21st, 2007 at 2:13 pm
Hey girls.. perhaps you could take a look at the exercises at this site:
http://www.breasttalk.co.uk/breast_exercises.asp
Also, take a peek at my newest writeup on the issue of bust size and exercise, HERE.
March 10th, 2007 at 7:01 am
Hey I love ur site n posts n stuff. Girls u gotta do decline bench n dumbbell presses and really squeeze at the top. Hard to make gains with inclines so do flat n declines n flys n pushups on a ball n you’ll see results. U won’t make them huge but if you firm them up your tight firm Bs will look hotter than flabby pancake Cs. I’m from San Diego California n here in KL now 2 years. I used to be big up top around 40C in university but I was a NCAA (USA) swimmer (400 IM and 100 Fly) so my bodyfat was high. Started triathlons so my boobs got smaller to 38B! n because I’m tall with really wide lats from swimming they looked even smaller! So been doing the FitSync Bustin Out workout n it really worked! My BF says I look hotter bcuz my boobs r really frim n I have a serious V shape and slim butt from running so he doesn’t care that there smaller. Western girls would trade their boobs to be slim like local girls so I say workout hard, firm your boobs n get a V shape and nice butt n d guys won’t care. Also, if you workout hard you’ll see u r stronger than most of d little guys here ;)
Melissa from San Diego
March 12th, 2007 at 11:37 am
California Gwai Pau:
Hey.. thanks! Finally, some input, real-life experience, and tips from the opposite sex. I tried to lookup Fitsync Bustin Out on the net, but no luck - care to enlighten all of us? :)
March 12th, 2007 at 3:14 pm
plz guide me as I realy wish to increase breast size..
as my fuencey dont like small one..also tell me soe diet instruction to increase it…
waiting for your response
March 15th, 2007 at 2:05 pm
rizi: First tip: Your fiance is a jerk.
Okay.. as for diet instructions.. I dont know of anything you could eat to increase the size of your breasts. If I did.. I think I would be a millionaire.
What you could do, is to follow some of the recommended exercises above, eat well, and you should be able to improve the overall look (and perception of size) of your breasts. It wont make your breasts bigger.. but it should make them look better. Hope it helps…
March 15th, 2007 at 7:17 pm
i have this fren fr China who FIRMLY BELIEVES and DOES SO QUITE RELIGIOUSLY to eat papaya with full cream milk. she also boils smth called Dandelion drink… her bust size has INDEED INCREASED… *ponder ponder*
any comments? :D
March 19th, 2007 at 2:12 pm
fitchick: Why don’t you try it out and let me know - of course, please don’t forget the most important part - BEFORE and AFTER shots.
Papayas… hmmm.. I really dont know. Maybe all that papaya and milk just made her fat. What do you think? Heh heh.
March 19th, 2007 at 3:12 pm
not too sure eh.. though she alr did hv some puppy fats ard e abdominal region, e increase in boob size was well.. i suppose more overwhelming i guess it canceled off. besides she’s tall.. abt 5′5″ plus i think..
i try? arghh.. i dont want big boobs lah. so troublesome. firm can alr……….
March 19th, 2007 at 3:23 pm
oh n her odd little ritual had smth to do w e enzymes fr e papaya n e protein n fats fr e milk she consumed. i jz rmmbrd her tellg me. “besides,” she said, “at least im not popping pills.”
March 23rd, 2007 at 8:37 am
Do you guys have any exercises i could do at home. Obviously i don’t have a bench press at home…
March 24th, 2007 at 5:47 am
Get a set of dumbbells. Otherwise you need to look around your house 4 large containers that you can fill with water. Maybe big detergent bottles with good handles so you cna lift them.
March 26th, 2007 at 4:44 pm
Thanks Uplift. That was exactly what I was going to say! Some people go as far as to make their own concrete/cement casts using empty tins.. but that’s a bit too messy.
March 27th, 2007 at 7:54 am
dumbbells are not expensive. I suggest also a fitball so you can lie back on it and do chest press or flys. I think the name of the shop where i got mine is fitness resource (?). It was a shop in Berjaya on Imbi.
March 27th, 2007 at 2:24 pm
medicine ball = fit ball? to-may-toe, to-mah-toe.. po-tay-to, po-tah-to? :P
March 29th, 2007 at 7:01 am
medicine balls are smaller and solid (I believe) that you can throw around, “fitballs” are those bigger ones that you pump full of air and are called by different names. some call them Swiss balls. I don’t know how to post a picture, otherwise I will so you can see one.
March 29th, 2007 at 2:27 pm
This should help shed some light:
A Medicine Ball (also known as an exercise ball, med ball, or fitness ball) is a heavy ball, roughly the size of a volleyball or a basketball. Often used for rehabilitation and strength training, it serves an important role in the field of sports medicine. It should not be confused with the larger and lighter Swiss ball.
A Fitball (actually, more commonly known as a Swiss Ball) is made of elastic rubber with a diameter of around 55 to 85 cm (22 to 34 inches). It is larger and lighter than a medicine ball.
April 2nd, 2007 at 6:34 pm
I dont have an idea really about the butterfly and the bench press. can you please send me pictures of these execises on my emaill address please….im 21yrs old and im so complexed with small breast.
Thanks
April 9th, 2007 at 4:19 pm
asmitha: I’ve always found the ExRx Exercise & Muscle Directory at http://www.exrx.net/Lists/Directory.html to be extremely useful.
For convenience, here they are:
Dumbbell Bench Press:
http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
Dumbbell Fly @ Butterfly:
http://www.exrx.net/WeightExer.....DBFly.html
I’ve emailed you as well. Good luck.
April 9th, 2007 at 8:07 pm
i am very depressed because my breasts are too small,i m 25 female.
please send me the pictures of bytterfly and other fast resulting exercises……..thanx in adv
May 16th, 2007 at 10:47 pm
Hi
i am having small brest and want to increse the size atlest to a normal one. i have tried to increase by pressing and massaging but not happening so could u pls help me to increase the size of my brest?
May 16th, 2007 at 10:57 pm
Hi
I am having small breast and look odd in some tight fitting dresses. ao i want to increse the size i am doning pressing and massaging of them but not able to increase the size. i want atleast a normal size brest so could u please suggest some more ideas to incrase them through home or exersies.
May 18th, 2007 at 7:33 pm
krupa: I don’t see how pressing and massaging ANY part of your body is supposed to help increase it’s size. Read my writeup above.. . thats all I can recommend.
May 24th, 2007 at 3:57 am
hey, am 20 and i lost so much weight to fast , and my breasts are really sahhy, are there any exercise tips, that anyone would give me
May 24th, 2007 at 4:00 am
not sahhy but saggy
May 25th, 2007 at 6:25 am
The best exercise for Sagging breasts please.
June 8th, 2007 at 9:40 am
heya.
i’m a 14 year old livin’ in Canada.
i have size C chest & i was wonderin’ if there were any exercises to make cleavage…closer together to have better cleavage…without have dumbbells or stuff you haveta buy.
if so could anyone please e-mail sonya_mariie@yahoo.com =]]
ThankS!
June 23rd, 2007 at 11:40 pm
hey dailymuscle. just wondering, i’m a bit confused about the inclines vs. declines. You say to do inclines, but California Gwai Pau said
“Hard to make gains with inclines so do flat n declines n flys n pushups on a ball n you’ll see results.”
If I’m trying to gain the illusion of a bigger, higher up chest, which one is it, inclines or declines? Thanks!
June 28th, 2007 at 5:13 pm
I’m beginning to think that perhaps the title of this writeup is misleading. Anyway…
rwanda & claire: Breasts are made up of fatty tissue. And fatty tissue sags. If it’s the chest of a famous actress of model that you’re desiring… you should realise that chances are high that they’ve worked hard to look that way - weight training to build/shape the chest muscles, or… perhaps had implants. If it’s ‘firm’ breasts that you want… you gotta realise that the ‘firmness’ and the illusion of a deep cleavage comes from well developed chest muscles + fatty tissue (your breasts). So in other words… you gotta exercise (weight train), have a sensible diet to support your weight training, and the patience to see results.
SONYA: If you don’t have access to weight training equipment, perhaps you could try push ups? (uhmm.. not the bra, but the exercise).
Cece: Basically - you’ll need to work on developing your chest muscles. And both (inclines AND declines) do exactly that. I’d still say inclines, since inclines will develop and tighten the upper part of your chest, but it really wouldn’t hurt at all to throw in decline movements as well (in fact, I’d insist you do it!). Over time… you may be able to determine which works better for you. Don’t let something minor like this keep you from getting what you want! Go for it!
July 24th, 2007 at 5:41 pm
I have really big breast size 34F and i dont relly like them is butterfly and bench press helping to make them smaller if yes I dont have an idea really about the butterfly and the bench press. can you please send me pictures of these execises on my emaill address please….im 23yrs old and im so complexed with big breast. Please i need help to make them smaller anyone knows how to make them small please email me olyagemma@yahoo.co.uk
Thanks
July 31st, 2007 at 10:34 am
hi i have really small breast and i get teased about them so how do i get bigger breast fast.
August 14th, 2007 at 3:29 pm
hi i have small breast and this makes me very deppressed,what can i do to make them bigger pls help me , i just want daily exercises,by the way i could’nt understand the articl below very well,so pls try to illustrate by photos or images in order to understand well
August 28th, 2007 at 5:09 am
Many women have the misconception that working out will make thier chest look like a man. When done correctly it actually make the chest look more feminine.
September 26th, 2007 at 7:25 pm
hey,
ma breast are small and i wanna increase them cause d kind of dresses i wear make them look all the more next to nothng ….i want to INCREASE plzzzz help me out ….n i hav no clue ofthese butterfly and other complex exercises…..so kindly coorperate and help me………..plz tell me bout those exercises whose results can be seen fast!!!!!
October 12th, 2007 at 6:55 am
hhhhhh/ariel/bonkas:
http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
http://www.exrx.net/WeightExercises/PectoralSternal/DBDeclineFly.html
http://www.exrx.net/WeightExercises/PectoralSternal/LVChestPress.html
if u’re strong enough:
http://www.exrx.net/WeightExercises/PectoralSternal/WtChestDip.html
http://www.exrx.net/WeightExer.....Press.html
DM: yes, writeup is misleading! ahhaa.. now u’re complexed with strange comments.. ahaha.. :D im back!
November 11th, 2007 at 6:49 am
hello. im 14 yrs old and uhh… im a 36C my breasts used to be perky but now they seem to sag. not “omg sag” but there’s this crease under them and it truly doesnt seem or feel rite to me. i want to keep them up through out my life and having them hang down juss isnt…… my thing.
so ive been asking questions, searching online for some answers and i see a lot of stuff saying wearing bras to sleep will keep them from sagging, but my mom told me that isnt true. i need as many possible solutions to fix this breast saggin thing so please… HELP!!! keep in mind im only 14 and im not fat either so i dont know whats going wrong
if u can message me at my email cassie_so_nerdy@popstar.com
because im not good at keeping my eye on forums n stuff.
thanks
November 14th, 2007 at 10:22 am
so I am only 16 and I know I still need to get used to my body and such but I feel as though it is not very proportioned.. I am an A cup but I have bigger hips and a butt. So is there anyway I can really make those more even?
November 14th, 2007 at 10:25 am
p.s. i’m not fat or anything. i am about 5′5 and weigh around 130.. so i dunno what girls my size usually are like.
December 20th, 2007 at 12:30 am
have the same “prob” as panda… does losing a ton of weight and doing chest exercises maintain ur bra size.. or will it still go down… please email me… m 5′8 and around 130 so…
December 22nd, 2007 at 2:40 pm
How is the butterfly exercise done please sent to me on vanilla_2000_in@yahoo.com. I have a 36C boobs and my boyfriend always grabs, presses at the most. I want it to be firmer and bigger
December 22nd, 2007 at 2:52 pm
i have size 36C chest & is there any exercises to make cleavage…closer together to have better cleavage…without have dumbbells or stuff you have to buy.
if so could anyone please e-mail vanilla_2000_in@yahoo.com
December 31st, 2007 at 12:56 am
dont have an idea really about the butterfly and the bench press. can you please send me pictures of these execises on my emaill address please?.im 28yrs old and im so complexed with small breast.
Thanks
January 21st, 2008 at 4:23 pm
[…] The chest (pectorals/pecs) is a very important muscle group for bodybuilders and I’ve always believed that when well developed, the chest differenciates between a serious lifter and an ordinary gym rat. Women too, stand to benefit from a well developed chest. See my write up on Exercise Tips for Firm and Bigger Breasts here ;) […]
February 16th, 2008 at 1:15 pm
Thanks for the tips. I didn’t know there were exercises that will firm the chest for women. I thought it was for men only.
February 27th, 2008 at 1:43 pm
may i aslo get the picture doing the bitterfly exersise plzzzz bcoz m also very suffering frm it
March 1st, 2008 at 1:10 am
Will Push-up’s help?
March 21st, 2008 at 6:56 pm
hi
i m 21 yrs. my boobs size is too small can u tell me some exercise to increase it with their picture. plz send it on my email id
March 27th, 2008 at 10:54 am
hey everyone! my boobs r soo small. and i am very self-consious bout them. i am very sad bout them lol. i exercise but i am always afraid what if exercisin willl just make htem smaller liek what other peeps say. what should i do??? r there also like special foods or proteins that can help too?? please help….i want to look adn feel best and confident. but its very hard to do that when u know ur breasts r small. i ahve even had peeps taht i am close with tell me that my breasts r small. cause i kno wthey r even honets. i am size 34B. and i need them bigger! I probably can fit in a size smaller than thatbut it feels lil uncomfortable. just plz…plz…give some tips!!!!!!! thanks!!! :)
w/luv
kara xoxoxo ^_^
April 9th, 2008 at 3:41 pm
i want the know what are the exersise to make the breast firm and hoe to do the excersise.
May 3rd, 2008 at 7:32 pm
hi
is there any way to decrease breast size. its very heavy in my case.
May 7th, 2008 at 11:15 am
Hey dailymuscle,
i would just like to thank you for the time you took to write up this little post, i fell on it quite randomly when i was looking for exercices to firm up my bo
May 7th, 2008 at 11:17 am
Hey dailymuscle,
i would just like to thank you for the time you took to write up this little post, i fell on it quite randomly when i was looking for exercices to firm up my body, especially the upper part.
Ive had 34 DD since i was 14 and its been hard for me because im a dancer. After a certain accident, i had to stop all kinds of sports and i got alot of weight on….Seriously, all it takes is determination, and a minimum of self respect.
Today, after having gone from a size 14 to a size 8 in pants, im looking to change my diet, get fitter, and get a nice upper chest back, not just two masses of fatty fat fat ;)
So thanks alot for posting this, and for answering :)
(sorry for the glitch before!)
May 11th, 2008 at 2:31 pm
Hi, i have big boobs and i just want some muscle to hold them up i hate the way they sag with no bra. wht kind of exercise shuld i do. could u please suggest some?
thanks in advance
Nabeela
June 16th, 2008 at 5:51 am
why so many arcticles on making breast beeger, why don’t you tell us what exsersize we can do to make penises larger, that is what everybody reely wants anyway
June 16th, 2008 at 2:28 pm
Mike: Because nothing much can be done about the size of your small penis.
June 22nd, 2008 at 6:04 pm
i m just 22yrs and my breast are heavy..i want to reduce them. plz tell me some exercises that i can easily do at home.
July 5th, 2008 at 2:46 pm
this isnt a question about breasts……okay so i am doing squats and lunges to get a bigger butt! is that really going to help?
July 8th, 2008 at 5:02 pm
Monica: Yes of course they will help. You should also incorporate Deadlifts into your routine for a more complete approach - Eat well, train hard, and rest well - and the results will follow. All the best!
July 25th, 2008 at 8:54 pm
This workout kind of worked for me. i have rather large breasts to begin with but now they are a lot firmer! ^^ woo!
lol
July 26th, 2008 at 2:07 am
katie: Hey… well done!! I’m really happy to hear that! :D
July 26th, 2008 at 2:08 am
Uhmm.. that you saw results, I mean. Heh.
July 30th, 2008 at 9:22 am
ok so I’m right handed…and have a really bad habit of not using my left alot. I recently got my boobs done and realized how much higher the right is then the left. Is there a good exercise I can do with the left arm/chest to even them out? Thanks!
August 1st, 2008 at 1:13 am
how many repetitions/series do you recomment for benchc presses and dumbbell flys? for beginners
August 31st, 2008 at 4:41 pm
I dont have an idea really about the butterfly and the bench press. can you please send me pictures of these execises on my emaill address please….im 21yrs old and im so complexed with small breast like this….
September 2nd, 2008 at 1:43 pm
Hi Maria,
Do u mind if I gave u some pointers on what to do for ur breast/chest?
September 4th, 2008 at 8:54 pm
Sandy, I would recommend 8 to 12 repetitions, and 3 sets for each exercise for beginners. Make sure to use a weight which only allows you to do those reps - if you can do many more, then it’s too light for you.
Maria - Check out this website: www.exrx.net
It has detailed descriptions of every exercise you can think of, with animated diagrams so you can learn the movements.
Antonio: why don’t you share your pointers here?