You cannot
build breast muscle, as there is none to build. However, exercise can raise the
pectoral muscle, the platform on which the breasts rest. (‘The pectoral is a
thick, fan-shaped muscle, situated at the chest of the human body. It makes up
the bulk of the chest muscles in the male and lies under the breast in the
female.’) Do these exercises at least three times a week to make the pectoral
muscle stronger.
Exercise 1
Lie on
your stomach, bend your knees, and cross your ankles. Bend your elbows and
place your palms on the floor a bit to the side and in front of your shoulders.
Straighten
your arms and lift your body so you are balanced on your palms and knees. Tuck
your chin a few inches toward your chest so your forehead faces the floor.
Tighten
your abdominal. Bend your elbows and lower your entire body at once. Rather
than trying to touch your chest to the floor, lower only until your upper arms
are parallel to the floor. Push back up. Do not lock your elbows at the top of
the movement and do not do the dreaded "head bob." That is when you
dip your head toward the floor without moving any other part of your body. Do 2
sets of 8, working up to 3 sets of 15.
Exercise 2
Lie on the
floor face up. Bend your knees and place your feet flat on the floor. Using a
resistance band, stretch the band behind your back. Position your hands on top
of your chest, with your elbows pointing out. Straighten your arms, pressing
your hands toward the ceiling. Do not arch your lower back. Slowly lower your
hands back to the chest. If you do not feel tension when pressing up, adjust
the band so there is less slack.
Exercise 3
Lie on
your back on a bench, knees bent and feet flat on the floor. Hold a dumbbell in
each hand above mid-chest with your palms facing in. Keeping your elbows bent slightly,
lower the arms outward until the elbows are just below the level of the bench.
Contract the abdominal and allow your shoulders, head and neck to lift slightly
off the bench. At the same time, press the arms back up the starting position.
Slowly lower the torso and repeat.
