August 30, 2018 0 comment

Did you know after thirty you start to lose muscle mass? Your boobs too will start to sag and shrink in size. While not everyone is in favour of going under the knife for enhancements, there are also serious side effects to consider.




Alternatively, perkier and firmer boobs can be achieved by strength training your chest muscles (pectorals) to increase their mass, which will in turn make your whole chest look fuller. The bonus is that the following exercises are great sculpting tools for your arms and shoulders as well as your chest and together, they burn a hell-of-a lot of calories.

Below, I’ve put together my 5 favourite chest exercises to firm up your pectorals and help your breasts appear perkier. Try a combination of these 2-3 times a week to feel more voluptuous when wearing tight fitting tops.




How to:

  • Lie on your stomach and prop yourself up on your forearms and the balls of your feet, elbows directly under your shoulders
  • Your body should in a straight line from your shoulders to your ankles
  • Brace you core by contracting your abs as if you are about to be punched in the gut
  • Do not allow your hips to hike up or sag
  • Hold 30 to 60 seconds and breathe deeply. Repeat x 4



Push up


How to:

  • Lie face down on the floor and bring hands out to your sides next to your chest, fingers pointed in front of you
  • Come up onto the balls of your feet or knees if you need to modify the move (for added challenge use a seat to perform a decline push up)
  • Keep your body in a straight line and abs engaged as you bend your elbows to lower your body and push back up
  • Repeat for 8 reps for 3 sets.



Swiss ball dumbbell chest press



How to:

  • Hold the dumbbells over your chest with your arms extended and your feet firmly on the floor.
  • Raise your hips so that your body forms a straight line from your knees to your shoulders
  • Your hands should be facing out, but slightly turned inward
  • Without changing the angle of your hands, lower the dumbbells to the sides of your chest keeping your elbows tight to your sides.
  • Pause, and then press them back to the starting position as quick as you can
  • Straighten your arms completely at the top of each repetition
  • Repeat for 12 reps for 3 sets



Stability dumbbell fly



How to:

  • Lie with your middle and upper back placed firmly on a Swiss ball
  • Hold the dumbbells over your chest with your elbows slightly bent and your palms facing out
  • Without changing the bend in your elbows, slowly lower the dumbbells down and slightly back until your upper arms are parallel to the floor
  • Pause then lift the dumbbells back to the starting position
  • Repeat for 12 reps for 3 sets



T push ups


How to:

  • Place a pair of dumbbells at the spot where you position your hands
  • Grasp the dumbbell handles and set yourself in push up position
  • Lower your body to the floor
  • As you push yourself back up, rotate the right side of your body upward as you bend your right arm and pull the right dumbbell to your torso. Then straighten your arm so that the dumbbell is above your right shoulder
  • Lower your dumbbell back down and repeat this time performing then move to your left (that’s one set)
  • Repeat for 12 reps for 3 sets




Incorporate these exercises at least twice a week to start noticing a difference, and rotate through. The key here is to really focus on muscle-mind connection — this will ensure you’re recruiting your chest muscles in the most effective way.

  • Simply pick 3 exercises from the above
  • Do 10-12 reps of each
  • Rest for 60 seconds between rounds
  • Do 4 rounds

As always, to get the maximum benefit from your added chest exercises, make sure you’re eating a well-balanced diet to keep body fat at a healthy level.



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