How to lift breasts for women - exercises to lift pectoral muscles for women at home

5 effective exercises to tighten your breasts. They will make the décolletage area more attractive

September 14, 2022, 20:15 MSC

A small, but very useful complex.

Training for legs, buttocks and abs – this is, of course, cool. But we often forget that the pectoral muscles in women should also be in tone. Proper and regular exercise will help to make the décolletage zone visually more attractive. But we hasten to disappoint you: even the coolest exercises will not help you change the shape of the chest, but to raise it a little – quite. The most important thing is to watch your diet, water balance and wear a special sports top for training. Especially if you are the owner of lush shapes. About what kind of bra to choose for training, read here.

And now let’s move on to practice. Today you are waiting for a small set of exercises for pectoral muscles.

instrutor de fitness

Shows a women’s complex of exercises for pectoral muscles.

Índice

Advanced push-ups with a wide arm placement

Técnica

Take a lying position from the knees, put your hands wider than your shoulders, palms looking straight ahead.
Straighten and lift one leg, keep it in the balance.
Lower to a 90-degree angle at the elbows. Pull your chest to the floor.
Return to the starting position.

Perform 10 times each, changing legs.

Pullover

Técnica

Lie with your back on the mat, buttocks and shoulder blades tightly pressed to the floor, legs bent at the knees, feet fixed.
Take dumbbells of a comfortable weight in your hands and put your straight arms behind your head.
As you exhale, slowly raise your straight arms to chest level. Fix the position at the top point.
Slowly return your arms to the starting position. Do not touch the floor with the dumbbells.

Do 15 times.

Dumbbell press

Técnica

Lie with your back on the mat, press your shoulder blades. Bend your legs and place them on your feet. Take dumbbells in your hands.
Raise the pelvis up, fix the position at the top point.
Arms with dumbbells apart and bend at the elbows at right angles. Dumbbells look up.
As you exhale, press the dumbbells up and straighten your arms, trying to touch each other with the dumbbells.
As you exhale, return to the starting position.

Do 15 times.

Alternating dumbbell lifts

Técnica

Lie on the mat, stretch your legs, buttocks and shoulder blades pressed to the floor. Take dumbbells in your hands.
Put your straight right arm behind your head, and stretch your left arm along your body.
At the same time, change the position of your hands to the opposite: now the left hand is at the top and the right hand is at the bottom.

Perform 20 repetitions.

Raising dumbbells up in a bend

Técnica

Stand up straight with your feet together. Pick up dumbbells, keep your arms along your torso. Bend your knees slightly, pulling your pelvis back, and tilt your body slightly forward.
As you exhale, lift your arms up and bring them together at eye level.
As you exhale, slowly bring your arms back to the starting position.
Make sure that there is no flexion in the back, it should be straight.

Do 15 repetitions.

Training is over. Detailed performance of exercises, see the video.

To achieve the effect, you need to do the complex regularly two or three times a week. Do not rush things, you will achieve the desired result gradually.