GET A LIFT
Enhance your bust with these targeted chest moves.
Want a perkier profile? Don’t be afraid of chest exercises. Rather than making you look masculine or creating extra bulk, chest exercises are the perfect way to shape your pectorals, shoulders and triceps, white helping to lift your breasts.As most chest exercises are compound moves, using more than one muscle group at a time, they torch calories and build lean muscle at the same time. It’s time to pick up those dumbbells.
GET A LIFT Enhance Your Bust With These Targeted Chest Moves Photo Gallery
FLOOR DUMBBELL FLY
Benefits: A great move for targeting your pectoralis major – the main muscle in your chest. Also works the front of your shoulders. Grab a pair of dumbbells and lie on your back on the floor with your knees bent.
.Hold the dumbbells over your chest with your elbows slightly Mbent and your palms facing inwards.
.Without changing the bend in your elbows, slowly lower the dumbbells – down and slightly back – until your upper arms are parallel to and just a few inches off the floor.
.Pause, then lift the dumbbells back to the starting position.
MAKE IT HARDER
Performing this move on an exercise ball will work your core hard and work your glutes, whichhave to be strong to support yourweight. Keep your hips as high aspossible and contract your glutesas hard as you can.
STANDING FLY WITH RESISTANCE BAND
Benefits: Targets the small stabilising muscles in your chest and shoulders.
.Stand with your feet hip-width ! apart and a resistance band in front of you at shoulder height (a),
.Pull the band apart, without bending your elbows, until it nearly touches your chest (b).
.Pause, then bring your handsI back to the original position with control.
SQUAT AND FLY PUNCH
Benefits: This move not only works your lower body, chest and shoulders, but it also raises your heart rate and creates a strong cardio effect.
.Start with your feet hip-width apart and hold a light pair of weights (3kg) out to your sides at shoulder height (a).
.Keeping your torso vertical, lower into a squat while simultaneously bringing your hands together so they are in front of your chest (b).
.Once your thighs are almost parallel to the floor, explode back up and ‘fly’ the weights out to the side as you return to standing.
DUMBBELL FLY WITH WRIST ROTATION
Reps: 8 each leg
Benefits: Works your biceps and forearms as well as your chest.
.Lie with your middle and upper back firmly resting on an exercise ball and your abs engaged.
.Hold a pair of light weights (3kg) over your chest with your elbows slightly bent and palms facing each other (a).
.Without changing the bend in your elbows, slowly lower the weights down while rotating your arms and wrists so your palms are facing the floor and your upper arms are parallel to the floor (b).
.Lift the weights back to the starting position, rotating your wrists back so your palms are facing each other again.
It’s vital to stretch your chest after a workout, as this will stop your shoulders rounding.
.Get on your hands and knees next to an exercise ball.
.Place your right forearm on top of the ball.
.Bend your supporting arm as youlower your torso towards the floor,keeping your forearm on the ball.
.Hold for 20-30 seconds, and repeat on the opposite side.
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