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, such as breast augmentation. Ouch.
If the above tips have got you curious, then you’ll be thrilled to know that my colleague, Craig Ballantyne, CSCS, MS, has developed an incredible workout program JUST FOR WOMEN that you can download immediately to burn STUBBORN FEMALE FAT.
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This post was written by...
Noel Chelliah, ACE-CPT, ACE-LWMC, has been recognized as one of the Top Transformation Experts in Malaysia. No stranger to being overweight himself, Noel has gone through a life-changing transformation himself, from fat, to fit. In 2010, Noel founded the DailyMuscle Body Transformation Camp, which today helps hundreds of individuals exercise and practice healthier habits. In his spare time, Noel serves the community with various programs that promote a healthier lifestyle, and enjoys playing with his dogs.
My name is Noel Chelliah, and I’m a Transformation Specialist and founder of the 
{ 143 comments… read them below or add one }
I am doing the butterfly and my boobs looks great still :Þ
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.
hi daily muscle,
r u sure the exercises can increase bust size? i’ve been doing bench presses, they got firmer but smaller… :(
thanks.
MINTy, I’ve answered your question in my latest post at http://www.dailymuscle.com/2006/04/10/will-exercise-make-my-breasts-smaller/
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
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
Mezou,
have you get the picture of the exercise like butterfly and bench press.
if yes, please forward those picture to me..please
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 :)
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..
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….
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.
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?
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
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.
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.
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
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? :)
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
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…
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
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.
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……….
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.”
Do you guys have any exercises i could do at home. Obviously i don’t have a bench press at home…
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.
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.
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.
medicine ball = fit ball? to-may-toe, to-mah-toe.. po-tay-to, po-tah-to? :P
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.
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.
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
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/WeightExercises/PectoralSternal/DBFly.html
I’ve emailed you as well. Good luck.
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
use master oil for body & for boobs
massage with olive Oil
1st use cold water on boobs after 10 min use normal water for boobs
use all 3 tips daily 4 time
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?
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.
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.
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
not sahhy but saggy
The best exercise for Sagging breasts please.
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!
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!
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!
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
hi i have really small breast and i get teased about them so how do i get bigger breast fast.
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
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.
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!!!!!
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/WeightExercises/PectoralSternal/BBBenchPress.html
DM: yes, writeup is misleading! ahhaa.. now u’re complexed with strange comments.. ahaha.. :D im back!
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
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?
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.
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…
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
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
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
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.
may i aslo get the picture doing the bitterfly exersise plzzzz bcoz m also very suffering frm it
Will Push-up’s help?
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
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 ^_^
i want the know what are the exersise to make the breast firm and hoe to do the excersise.
hi
is there any way to decrease breast size. its very heavy in my case.
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
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!)
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
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
Mike: Because nothing much can be done about the size of your small penis.
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.
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?
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!
This workout kind of worked for me. i have rather large breasts to begin with but now they are a lot firmer! ^^ woo!
lol
katie: Hey… well done!! I’m really happy to hear that! :D
Uhmm.. that you saw results, I mean. Heh.
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!
how many repetitions/series do you recomment for benchc presses and dumbbell flys? for beginners
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….
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: http://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?
okay so ive just turned 14, and ive just turned to a 30B or somethinggg lol.
all my friends have bigger boobs then me, and i really want bigger ones.
i want them bigger quickly , what should i do?
Ronnie.
hi… my breast is too small.. plz suggest some exercise so i can improve my breat size…
i ll be happy if u message me the exercise to my id :magee_34@yahoo.co.in
by take care
I’ve found the FitSync Bustin’ Out workout! If you go to http://www.fitsync.com you can sign up for a free membership. They have a library of workouts and you can search for all types of workouts. There’s a bunch of workouts under Women’s Fitness (that’s where I found the Bustin’ Out workout). They have lots of exercise videos so you can see for yourself how to do a bench press, dumbbell fly, lunge, etc. Tone it up grrls :)
hey..im here for the same reason..i wanna have a bit bigger breasts i used to have big enough but i had few stressful situations and i lost a bit weight..the most fat i got rid off was from my breasts..so i wonder if i eat more and try to gain reduced fat back and then do those excersices u have mentioned (of course ill work out on all my body) would it help me to have my C cups back? :)
will these make breasts firmer so the nipples point up and a no pencil could be held underneath?
I don’t have an idea really about the butterfly and the bench press. Can you please send me pictures or point & requirements of these exercises on my email address please. i m 20yrs old and i feel bad with small breast because it makes very bad figure.
Please I dont, have any idea of the exercises you are prescribing to make my breasts firmer? Can you kindly send me pictures and detailed explanation?
NOTE: I only want to make my breasts firmer and not bigger. Thanks a lot.
Im 15 and im a 34c. Id like to do something so that they wont change, i like them, but so that they will be closer together. My friends who have smaller breasts than me had cleavage in their dresses at graduation, but i didnt? It confused me
Dont tell me to wear a push up bra cuz thy dont work ive tried them, i want my breasts to look nice without a bra, i dont want to be fake, i want them to look just as nice with clotjes as without them, thanks.
Also, i dont want any gym exercises, im doing them in my room, but my mom does have some small weights. Email me please at honeypud34@yahoo.com, thank you
I’ve been working out for quite a while. I have the impression that quite a few female readers have misunderstood the purpose of chest exercises. I would say, you can increase your breast size by doing chest exercise specifically with weights. This is because the breast is not made out of muscles. I also don’t think you can firm up the breast my doing lots of bench press. At most it can only give you the impression/illusion which the author also stressed, of a firmer or bigger breast. Rather, I think to actually firm up the breast, u have to actually massage and “shape” it with certain exercises, not pump away with weights. If you go overboard with bench press, it won’t look pretty, just look for images of female bodybuilders on the net. Having said that, I do recommend doing bench to improve upper body structure and for general conditioning.
hey daily muscle !
i’m doing a lot of cardio , does that help prevent my breasts from drooping ?, i know they aren’t but i’m trying to avoid that please send me the details. thanks
small boobs are sweet
yeah i agree small boobs are perfect and ageless
i need normal size breast….iam 22 yrs old…..can u send any good medicines name????/
hey i have small boobs nd im fat so i just wanted to know if the size of the breast will comedown if i lose my weight ?????
Ruki: What sort of cardio exercises are you doing? Well, remember to wear a good sports bra! Most people tend to lose the size of their breasts when fatloss occurs in their body – this is normal, cos the breasts are actually fatty tissue. That’s just how one’s body really is. Problem is, that most people are overweight, they get big breasts (and they like the big breasts), but when it finally comes to the time to shed their bodyweight, they aren’t willing to let their breasts get smaller. It has to!
sunitha: I do not know of any medicine that could help you. Have you tried exercising? :)
peekri: That’s really hard to say – every individual is different. See my reply to Ruki in this comment. The size of your breasts may, or may not reduce. Important thing is to remember to strength train and exercise during your weightloss process in order for you to get all the health benefits of exercise.
am 21 yrs old. my weight is 60kgs. my boobs re sagging. i don have a well equiped gym in my place. i wan to make my boobs look firm and big. do i have any manual exercise which i can practise at home to make my boobs firm andbig?? pl send me ways to make them firm and big.. pl reply to my mail at aishu_cheran@yahoo.co.in
I do the butterfly exercises. I also like to take my weights while lying down and raise my hands above my head and bring up. I try to do these everyday, I am hoping they are doing some good, lol. I don’t want them at my knees when I get older :)
Hi, i just noticed that you do not put the source of your articles. Are they originals or are they sourced from an external article?
They’re originals..
emm. 10x )
hey i’m 17 ,i am trying to make my chest look bigger and more firm also have a nice cleavage what should i do ???? i would like my 34b to an to a higher b cup please if you have any information send it to my e-mail lukemariep@yahoo.com thank you
hi im a fitness instructor,
some woman with natural smaller boobs will find it really hard to build muscle in teh chest area and in order to build that muscle you need to lift as heavy weight as u can. muscle is only put on the chest or any where in teh body if heavy weight is lifted and to tone them up you need to do planty of reps so…… example wud be
a lady who can only lift 10kg on bench press (dumbbells) should use them untill they get easier then move up in weight
just remember, the lower the reps and the higher the weight, the more u have a chance of putting the muscle on. been traing for a few years and its defintely worked for me. those exercises are good :)
also beth, if u want firmer breast then you should not do it every day because the body needs variety and if it gets use to certain exercises results will not show after a while. at first they will tho. so change exercise like…
-incline dumbbell press
-incline flyes (butterfly)
-flat bench press
-flat flyes
-even decline which hits the bottom of the chest
-pull overs
all good exercises which will be good to follow
hi, m 20 years old n my breast size is very very small . i have tried some medicines too but they r of no use. i wnt my breast size to increase as fast as it coz i m getting married next year. i don’t wanna have pills again , pls help……
I don’t care if it means alot of work–I will do it. I just want to firm up my breasts and raise the nipples. Exactly what should I do? I used to work in an old folks home—I will do anything!
help me lose weight and make my boobs larger by exercising send me some email pictures on how to do that and my stomach fats after pregnancy is to thick how can i change my looks???
Hey I have 38 DD’s and they are starting to sag a little and I am embarrased to take off my shirt in from of anybody.
what do I do, email me back thanksss!
i dont have holes to my boobs .iam 20 years old then any ways are there to put holes to my boobs.
it was nice
THERE ARE EXERCISES UP THERE, ARE PEOPLE GOING PAST THEM OR WHAT, READ THEM AND THEN U CAN START TO DO THEM
hi.. i am confused as to what exercise is best to firm and give an illusion to bigger breasts..? the decline bench press with dumbells or the push ups? i am a slim 5’6″ with 34C – i do not want to decrease the bust size any further..! . i go the gym regularly i do not exercise to lose weight just to firm and tone my body.. thanks
…i forgot to mention that i did the pencil test and to my dismay i can actually hold it.. arrrgh. help! – thanks
i had a bad breast my breast is slage i want to now how to keep my breast i good shape n beautiful with execrise n pictures plz help me
hey,DM.
i am 28yrs old,my height is 5feet 4inches and i weighs around 75kgs,my breast size is 38D,i have started going to gym,with a strict diet of boiled chicken,lentil soup and steamed vegetables besides i have got electronic treadmill at home and i do almost 10km daily at the average speed of 6 in 2 hours….i am quite happy with my breast and i dont want to losen them up,can you plz help me in this regard…?
hey girls…about this breast thingy.the one who said that they loose their boobs when they get thin…its really true, when i gained some wait my breast gets bigger again…i just dont know wat causes it but all i know is that i get exercise..and take a lot of protein to make it look firmer…i found this info from Rachelle Arlin Credo, and i agree with her even if i didnt try much of bench press using weights..and i kinda agree with taking off your bra once in a while to allow it to breath so it can take space to grow…and especially..massage your breast in circular motion so you’ll have a nice firm shape of your boobs…gonna try it..works for me..
Exercise
Okay, so exercise won’t add inches to your breasts. Breasts are largely fatty tissue and there’s no exercise to grow fat. But exercise can make your breasts sit higher and more even on your chest because it builds up pectoral muscles directly below the breasts. This pushes the breasts outward giving them the appearance of being a bit larger. If you strengthen your back muscles, you can also improve your posture and make your chest look a hundred times better. Try to do the following exercise everyday to increase your breast size naturally and to firm them up:
a. The Push-ups:
This will help keep your chest muscles firm and toned. To do this, put your hands and knees on the floor with your back flat. Align your hands with your bust. Bend your arms and lower yourself until your chest almost touches the floor. Then push yourself back up to the starting position. Hold this pose for a few seconds and then bend your arms again bringing your torso down a few inches to the floor. Repeat this ten times. On the second week, perform two full sets of ten repetitions. And on the third week thereafter, do three full sets every other day.
b. Modified Push-ups
This is akin to the push-ups mentioned earlier. The only difference is that instead of the hands and knees on the floor, the lower arms, the elbows and toes are placed against the floor. The torso is raised up but your lower arms and elbows and toes are kept on the floor.
c. The back extension
Back extensions strengthen your upper and lower back muscles, thus improving posture. To do this, after each set of push-ups, lie facedown on the floor, lift one arm and the opposing leg a few inches straight in the air simultaneously, and hold on for a count of ten. Do the move twice on each side.
d. Bench Press:
This is the best exercise for shaping and firming your bust line because aside from shaping and firming the bust line, it also sculpts the shoulders and tightens the triceps. To perform this exercise, lie flat on a bench, with one foot on each side of the bench touching the floor. Firmly press your head, shoulders, back and butt on the bench while sticking up your chest. Keep the dumbbells about 18-20 inches apart and parallel to the floor with your palms facing upwards. Slowly push the dumbbells straight up, away from your chest. Fully extend your arms but don’t lock your elbows when arms are fully extended. The dumbbells should now be approximately a few feet above your chest. Pause slightly at the top of the movement then slowly lower the dumbbells back down to the starting position. Inhale and hold your breath as you lower the dumbbells. When they reach the chest, begin to move the weight upward again. Exhale as you pass the point of greatest resistance. Repeat this 8 to 12 times to complete one set. You can perform about 1 to 3 sets at a session and about 3 sessions per week with a day’s rest between sessions.
e. Breast Press
Using two three-to-five pound dumbbells, sit on the edge of a chair with your back straight, arms at your sides. Lean forward slightly at your hips, and bend your elbows to 90 degrees, keeping the palms down. Raise your arms from the shoulders so your elbows reach shoulder level, your hands in front and to each side. Hold this position for a count of four, and then return to your start position. Repeat this ten times.
f. Arm Swings
While standing erect, swing your right arm clockwise for eight counts while the left arm rests at your side. Then let your right arm rest at your side and swing your left arm clockwise also for eight counts. Repeat this exercise on both arms only this time the movement is counterclockwise.
g. Stand-up Push-ups
Stand facing a wall at arm’s length. Place palms on the wall. Push against the wall as if you were pushing it away, without bending arms at the elbow. Hold for eight counts and relax arms for eight counts. Repeat this eight to twenty times a day.
h. Apply Pressure
Massage the upper and outer area of your bust in circular motions applying gentle pressure. This helps stimulate circulation on the muscles and help tone the fatty tissue of the breasts.
2. The Perfect Boosting Bra
If your boobs appear sacked out on your rib cage or distinctively lopsided, maybe the problem is your bra. You’ll get the sexiest support if you look for the following features:
a. Supportive cups
“If your breasts are saggy, they’ll sit in the bottom of the sheer cup,” says Stacey Ellis, a bra-fit specialist for Nordstrom. Look for a bra with lined cups that are slightly firm to touch.
b. A firm, solid back
Flimsy cotton and lace may not be strong enough to pull your breasts up. A bra with a wide, tightly woven back will help hoist you up in front.
c. Underwire
Underwire bras give a good lift to your busts because they provide good support underneath. Just make sure the wire surrounds the breast tissue and is a perfect fit to your breasts otherwise you’d be uncomfortable to wear them.
d. Padded bra
Padded bras don’t just make your breasts appear bigger but they also provide added protection to your breasts from accidental nudges in public and crowded places.
3. Nutrition
Nutrition is one of the factors that influence the growth of breasts.
How you look reflects the things that you put in your body. If you want your breasts to look good, I recommend you exercise healthy food choices. Include fresh fruits and vegetables in your diet. Women with poor diets tend to have smaller breasts while women who are overweight tend to have larger breasts. Also add Til or sesame seeds in your intake. They are known to be effective in firming the breasts of women because they contain calcium, protein, iron and phosphorous. The oil also can be applied on the breast to make it look less droopy.
Although having well-filled breasts makes a woman feel more confident about herself, the lack of breast tissue does not make her less than a woman. Beauty is not gauged on breast size alone. The truth is, most women look pretty in their own ways. But one of the biggest things that makes a person attractive is a positive attitude towards oneself and other people. People are easily drawn to women who exude such compelling influence, no matter what size of breasts they have. So, if you wanna attract more people, don’t just focus on having bigger breasts and wanting what you don’t have, instead work your way up with your self-esteem. At any rate, you will realize that you will be happier with a bigger self-esteem than a bigger boobs.
hope you’ll gain information here thx..
hi i am 25 year old . am really worried about my breast. my breast is big but it is not tight . it is very loose so what i have to do . please gave me any suggestion
Hi sukhi… perhaps you could try some of the suggestions given by the readers above
my breats are the size i want but they do not have a muscle, they look like i have been breast feeding( i hve no children) please help what must I do???????????????
my breast size is good but i think they are drooping a bit how can i make them stiff and goodlooking:):):):):) plz plz………….. help me answer my question
answer it as soon as u can
bcoz i have to shape my breast by 1 month
Hey guys, this is worth a shot if you’re looking at how EXERCISE can help firm up your physiques/breasts – especially you women.
It is an incredible workout program developed for WOMEN by my colleague, Craig Ballantyne, CSCS, MS, that you can download immediately to burn STUBBORN FEMALE FAT – exercise the right way with a structured workout program.
=> http://www.dailymuscle.com/TTforwomen
Guaranteed to get you a SEXY, SLENDER, TONED Body (and breasts). His program is a guaranteed NO-BULK workout, because it isn’t a high-volume bodybuilding program. You can try it risk-free as it comes with a money-back guarantee. Download the workouts here:
=> http://www.dailymuscle.com/TTforwomen
hey so um….i think i hav lost some weight and my boobs used to be 36c but now they r A LOT smaller and ……empty. i dont work out at gyms often mostly at home. do you have any quick working ways to tone my chest using things around the house?
hey Riazami i was wondering how long it took you to get firm boobs. I know it depends upon how much you exercise, but still a general idea.:)
dailymuscle i have the same question for you, do u think 1month is good enough to see a few results ?? :)
hi i’m 34 and i have 3 kids i really want my brest to be firm i don’t lik them sagging down can you email me the butterfly pics or anything to make them firm a lift them up please
Hi, my names teena and I was looking at my friends sisters pictures on myspace one day and this girl is beautiful all natural big breasts and nice but with curves. A literal hour glass figure. The more I looked at her pics, the more I wanted her body. Im not jealous, I just want a nice body fr myself and I’ve already found out how to make my butt bigger by doing squats, but it says having smaller waists help. I have a butt and a tiny size 1 waist, I want an even larger butt, how do I make it bigger ? Oh, and I am a 34B but id like for my breasts to be more centered without using the gym or dumbbells. Is there a possible way I can do this at home ?
I forgot to mention, you know how they say having a smaller waists increases butt size ? I already hav a small waist, but a tiny bubble butt. I want it larger. By the way, I wanted my breasts to not only be more centered without using the gym or dumbbells, because I don’t have a car, but I want to know how do they become more centered WITHOUT using a pushup bra ? Sorry im difficult, I just want to look ALL NATURAL even without a bra.
Hey I need sum help .. I’m 14 well about to be 15 ….. I’m just wondering can u put up picture on ur website to show chest press ….. Yeah n the werid part is that my breast. Are c38 size and they have been sagging for years there was only one time that my breast were firm n that when I was little … Please help me! HELP ME! my mom say that my breast are going to be like that forever! But I won’t quit that easy……. I don’t care if my boobs get smaller as long as there not sagging …. Beside I have had trouble with my sport class cuz I get sweating down there n they bounce too much …. I know I’m talk alot but it just I wannna change before I start school again …… Plus Do u know any workout that don’t require stuff to buy? I know I ask alot but I really wannna fix this problem …..please email me at carmen.cruz11@hotmail.com
misstee – the answer lies in proper eating and proper exercise. That’s a very general statement, so you’ll want to explore it further and find a way/eating habit/exercise plan that suits you.
Celina: Chest press:
http://www.youtube.com/watch?v=TyCMtV8t96I
hi everyone,
im 14 years old and i have a problem with my “small” boobs. im a 28aa and i want to know if i can do anything to make them look or actually go bigger! is there any foods or tips (appart from excercises) i can do/eat that will make them go bigger quicker !! my boobs make me really depressed because all of my mates have bigger boobs than me and just being around them all makes me want to cover up, and i also get really jelous of them too.
please give me some tips and email me on : xox_Shez_xox@msn.com
how many months or years effect the exercise for sagging breast?is that effective?
Hi. I m 24 nd i want 2 increase ma boobs. Plz tel me sum exercise. If do push-up daily. It wil increase ma boobs r nt?
I am 38D my boobs are big and saggy. Lately I am going to gym and been doing a variety of exercises. The result is I have firmer and smaller breast. My breast reduce in size because fats from upper chest melted. Butterfly has helped to melt the fat in cleavage. Fats around my arm-breast melted. I have better back muscles. My boobs are lifted up. I have beautiful perkier breast.
the natural option for safe breast enlargement without surgery find out more go to
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Hi, i have a small breast… 34B.. but i wan to do some exercises which can help to make it firmer and tone up my body overall. I have an ideal weight of 52 kg my height is 5’4′. I will be joining for exercises in a club… but of course without any instructors. What type of exercises would u suggest for me… Meanwhile i’m on organic stuff too… like i drink juice of raw vegetables n fruits (about 28 types daily)… what else should be done… pls mail to me at arvakuts@yahoo.com
Thanks…
im 16 and just had a baby. i dropped back to my old size 1 instantly and i was breastfeedin but recently stopped. now i find that my breast just feel lik low and small. it has me really upset. i dnt hav waights do u hav any hints i could do at home?
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Hi, I have a question about abs even though most of the people here are concerned about their boobs. I’m in XC and Track, but my abs look amazing until you get to the lower part. I have a little pooch and the coaches always go off whenever I ask if we could do a type of ab workout to get rid of that. They always say they’re not building us to be swimsuite models. However, I would still like to know how to get rid of that. Oh, and I do have a question about if push ups really make your boobs stick out. When I do them, I don’t feel it working my chest, mainly my arms. I don’t know if I’m doing it wrong or what. So ya, I hope you can help me with that, and yes I do agree with that thing you said abould the illusion of having bigger breast is good enough cuz my mom had some F cup and she hates them. I’m kinda proud to be apart of the ittty bitty titty comittee ^.^
I’m 21yrs old got married recently . The size of my is too small breast I look too shy when I go in front of my husband. Pls help me out to get litter bigger breast . and pls mail to my address.
Advance in thanks.
Before I had a shoulder injury happen, I used to go to a power lifting gym. As a woman, I have to say that bench pressing (both ways)and butterflies work best to tone up the muscles in the chest area. I lost a little in size, but over all in bodily muscle tone I lost a lot of clothing sizes and looked great. I hope this helps :)
Thanks for the feedback!
i need big breast.i am 20 yrs,can you sand any good madisan nam?
Hello. I am a 16 yr old Girl, Who seems to have it All but Big Breast :(, This Makes me have a Lack of self confidence n self esteem ..I have Read Everything Possible to Try and make my Boobs Bigger and Nothing has worked Is there Anything Possibly Edible? That Could Make Breast Bigger??
Hey im 15 years old nd skinny I try to eat a lot of fatness nd my boobs ar the same… im a 32a I wanna move up to B…can yu help.me plz.
my age is 25,newly married. my nipples are not get hard long time. i need it
I be been going to the gym for two months now.but some how my boobs are getting more firm. I don’t bench press but I do weights. and when I am on the treadmill I do use incline.
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