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Can Exercises Give You Firmer, Bigger Breasts?

by Sárka-Jonae Miller
See more articles by Sárka-Jonae Miller

(The Best Years in Life) If you're a child of the 80s, you may recall a funky, butterfly-shaped piece of exercise equipment that women would push together with their arms in hopes of getting bigger breasts. Although a completely ridiculous idea, the hope that by targeting the chest with strength training a person could somehow go up a cup size. If you can get big biceps with weight lifting why not a big rack?

Well, because the breast consists of mainly fatty tissue while the biceps are muscles the same tactic for increasing the size of one cannot be applied to the other. Pumping iron causes muscles to either increase in size, strength, or endurance. It can strengthen connective tissue like tendons but not fatty tissue.

But wait,” you say, “there are muscles in the chest. I don't use them but I know they're there.” That's true, the pectoralis major and pectoralis minor are the largest muscles in the chest, and if you work out like a bodybuilder you can increase their size significantly, though some people are genetically predisposed to being able to build larger muscles. The rest get pec implant surgery or take steroids. None of which will help a women get a larger bust, unless she is willing to go under the knife.

Don't believe it? When was the last time you saw a female bodybuilder sporting double DDs? That just doesn't happen. But, bodybuilders and sports models also don't have saggy chests either. It's still worth doing chest exercises to firm and tone.

There is no better chest exercise than the pushup. It's free. It's effective. And it tones up your arms too, giving the entire area around the shoulders an appealing look you'll feel comfortable showing off. Doing pushups on your knees or with your hands against a wall are a perfectly acceptable way to perform the exercise if your chest muscles aren't particularly strong.


Wall Pushups

The proper way to do a wall pushup is to get enough of a lean to challenge your muscles without compromising your exercise form by arching your back or raising your shoulders. You may have to adjust your feet a few times to get it right.

Generally, start by facing a wall and extend your arms straight, putting your palms flat against the wall at mid-chest height. Walk your feet backwards and possibly lower your palms until you are in a comfortable and slightly diagonal position. To do the pushup, simply bend your elbows and bring your torso toward the wall before pushing yourself back to the starting position. The arms should flair out to the sides. Work up to three sets of 10 wall pushups, and then try knee pushups.

Knee Pushups

Doing a pushup on your knees still requires that your chest and arm muscles lift most of your weight. If your muscles feel sore the next day, then this exercise was perfect for you. If not, try going onto your toes.

To start, get onto your hands and knees with your back flat and your palms shoulder-width apart. Walk your knees back without losing the straight line of your spine. Bend your elbows and lower your chest to the floor, and then push yourself back up. Sometimes, thinking about squeezing your chest muscles on the upward motion can help even though that isn't exactly what you're doing. Work up to three sets of 15 and aim for three chest workouts per week to see an improvement in muscle tone.

Will pushups solve all problems? Of course not. Essentially, if you have saggy man boobs cut back on the calories, start a daily cardio routine, and do some pushups. If you are a male or female and you like to go sleeveless from time to time, do pushups consistently and work on your tan. If, however, you aren't happy with your cup size, exercise isn't a direct fix. A complete diet and exercise program could make you smaller all around, thus making your breasts seem bigger.

See also:

Simple Exercises to Strengthen and Shape Your Derrière

Exercises for Sexy, Sculpted Calves

Walk Away a Pound a Week


About the Author

Sárka-Jonae Miller is a health and fitness expert. She began working in the fitness industry in 2000 while pursuing a BS in journalism at Syracuse University. She became certified as a personal fitness trainer and group exercise instructor in 2003. She has also received training in massage therapy. Sárka also writes fiction. She is the author of the chick lit novel, Between Boyfriends. Get more health and wellness tips on Sárka's Natural Healing Tips blog or join her on Facebook and Twitter.

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