Exercises to increase bust

As for exercises for a bust, there are many myths, so it's time to understand where the truth is. Physical exercise is not designed for the growth of the mammary glands. Exercises allow you to work out a large pectoral muscle located above the mammary glands, namely to it are attached Cooper ligaments, which are responsible for the tone, firmness and tightness of the chest. It should be said that for the development of this muscle will have to work, because it is immune to weak effects.

Effective exercises to increase bust

To get results, you need to practice three times a week, but from daily training it is worth noting, because muscles grow during rest and recovery. You can see the first results after three weeks of classes, but to get a good effect you will have to deal with a couple of months. For training, you should buy a pair of dumbbells weighing 7-10 kg. Now let's move directly to physical exercises to increase the bust.

  1. "Prayer . " This is the simplest and most famous exercise that you can perform anywhere. To do this, join hands in front of the chest, as in prayer. As much as possible, press your palms against each other, straining the muscles of your chest . At the maximum voltage, hold for 10 seconds. After that, move the arms approximately 5 cm forward and hold them for another 10 cm. Then shake hands and do two more repetitions. Advice - if possible, perform this exercise on a chair or near a wall, the main thing is that the back is pressed, as this will allow to concentrate the load on the muscles of the chest.
  2. Push-ups . This is a basic exercise to increase the bust, which is ideal for home workout. Beginners can perform it from their knees. Take the emphasis lying, placing your arms wider than your shoulders. Squaring and bending your arms in the elbows, go down, trying to touch the floor with your chest, and then, return to the initial position. Do the maximum number of repetitions in three approaches.
  3. Press of dumbbells . A great exercise, which gives a big load on the muscles of the chest. Place yourself on a bench or floor, picking up dumbbells, and hold them near your chest, placing your elbows to the sides. Straining the muscles, lift the dumbbells up and immediately lower them down, the main thing is to move along a straight trajectory. Do eight repetitions in three approaches.
  4. The Cobra . This exercise for the elasticity of the bust at home is aimed at stretching the muscles. Place on your stomach and put your hands on one line with your shoulders. Slowly lift the upper part of the body and at the top point point the face upwards, which will increase the tension. After fixing the position for 15 seconds, you must go down. Repeat all 10 times. This exercise is also performed by bending arms in the elbows and leaning on the forearms.
  5. Dumbbell cultivation in slope . This exercise to increase the bust at home allows you to get a beautiful breast shape. Put your feet at shoulder level, slightly bending them at the knees. Tilt the body forward, keeping your back flat, and lower your arms down. Inhaling, raise your arms, spreading them to the sides before your forearms become parallel to the floor. Hands should be slightly bent at the elbows. The palms should be pointing down. At the end point, it is important to stretch the muscles well. Lock the position and return your hands to the PI.
  6. Push-ups from the chair . These are the so-called reverse push-ups, which are performed from a chair or other similar surface. Stand with your back to the chair and put your hands in the seat, and pull your legs forward at an angle of 30-45 degrees. Due to the bending of the hands, lower the body as low as possible, and then, return to the FE. Do 8-10 repetitions in three sets.