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Video: Top Exercises To Build Your Chest Without Artifice
2023 Author: Lynn Laird | [email protected]. Last modified: 2023-08-25 09:49
Let's be honest, the beautiful neckline is a real asset of seduction that everyone dreams of! However, it is often damaged: weight loss, weight gain, breastfeeding, etc. To tone it up and make it sublime, there are several ways, of which the padded bra and cosmetic surgery are the most common and preferred by women. However, today, we opt for something more natural to sculpt our pecs and make dreamy breasts: sport! Here is a quick overview of the best exercises to strengthen your chest and make it bigger!
Easy exercises to build muscle and grow your chest without going through cosmetic surgery
After taking care of your back with the yoga postures to adopt in case of low back pain, it's time to pay special attention to another important part of your body: the chest. Often overlooked, the latter is strained by weight gain / loss, hormones during pregnancy, breastfeeding after childbirth, etc. The final result ? A sagging chest and distended skin. So, how do you fix it without having to go to your cosmetic surgeon? A yoga mat, light dumbbells, a gym ball, a suitable and comfortable bra and let's go on a quest for practical exercises to be performed three times a week for visible results. But just before you jump in, find out why it's important to build your chest!
Why is it essential to build your chest?
Although breasts are made up of fat, that doesn't exempt you from toning them up every now and then. Because basically, no one is really a fan of sagging breasts. So, at the risk of disappointing women who want to have a dreamy natural bust without the slightest effort, it is indeed sport that makes it possible to firm and tone it. If you're worried that physical activity will make your breasts look more masculine, or even smaller, think again! With our adapted exercises, there is therefore no risk of spoiling their femininity. They work the pectorals gently and are the guarantee of a harmonious silhouette.
It is also important to note that healthy eating and breast support go hand in hand. However, you don't need to ban all fats and sugars from your menu. Otherwise, you risk having the opposite effect and causing your breasts to melt. To strengthen the latter, it is enough to eat balance by reducing sweets and emphasizing good fats. Vegetable oils, oilseeds, homemade vegetable butters, dried fruits and fish are therefore to be preferred.
How to muscle your sagging chest without equipment: the commando board
At first glance, the chest padding may seem a bit mundane to some. However, it comes in several invigorating variations that are easy to try at home. In addition, the virtues it offers to the body are numerous and breast toning is one of them. In fact, core conditioning not only tones the pecs, but the arms and abs as well. In addition, no material is necessary for the performance of this exercise. So, for ladies who want to firm their breasts in no time, nothing like the commando board! To do this, put yourself in a plank position, resting on the elbows and toes, pass over the hands, one after the other, then again on the elbows. Try to be in the right tempo which is hand-hand-elbow-elbow. Do 4 sets of 15-20 repetitions.
Alternate pumps or against a wall
How to build your chest after losing weight? Easy and effective, push-ups are another exercise to tone and lift the breasts without additional equipment. Usually performed on the floor, they can also be exercised against a wall. So, stand in front of a wall, stretch your arms forward and start pushing off the surface with your fists. Remember to take short breaks. Also, be sure to keep your body straight. It is not your chest that you are pushing back, but your weight. To make sure you're doing the exercise correctly, check out the video above. If you choose to train outdoors, you can also use the steps of a staircase.
Although they are very effective for building muscle, alternate pushups performed on the knees or feet can be relatively difficult for some. If this is not the case for you, get into a core position, hands parallel, spine aligned and legs together. Do a few push-ups, gently lifting your elbows to the sides. Mark a small pose and return to the starting position. Do three sets of 12 push-ups, two to three times a week, and your chest is firmer! To make the exercise more complex, you can use elastic bands.
Exercises to strengthen your chest - the butterfly
In addition to working the chest, the following exercise also strengthens the thighs. To succeed, get a gym ball and some dumbbells. Lie on your back with the ball under your neck and a dumbbell in each hand. Lift your buttocks so that they are level with your stomach and torso. Bend your knees 90 degrees. Hold this position and lower the dumbbells to chest height with palms facing forward. Contract the pecs and begin to lift the dumbbells upwards. Bring them back to the starting position and repeat the movement 10 times. For more details on the achievement, you can check out exercise number 6 in the video above.
The prayer pose to build muscle and grow your chest
A simple exercise as pie, the prayer pose strengthens the pecs and helps you display a visibly more toned chest. You can do it sitting, standing and anywhere, at home or at work during lunch break. So bring your palms together in front of you and glue your forearms together. Go up and down performing 4 sets of 20 movements. After a while your forearms and chest will start to heat up… which means the exercise is being done correctly.
Exercises to strengthen your chest: arm circles
Extend your arms out to the side at shoulder level and start making small, slow circles backward for 1 minute. Change the direction and do a few circles forward. Then flap your arms up and down (like a bird) doing a small range of motion for 1 minute. Rest and repeat the exercise. To make it more complex, some use dumbbells: 1 kg in each hand will do just fine.
Remain standing or sit in a chair, as preferred. Extend your hands in front of your chest, palms together, then open your arms until they are behind your back and bring them back together. Repeat the exercise for 1 minute. Use an elastic band to make it more difficult and effective.
Exercises to strengthen your chest: dips on a chair
As you know, to play sports at home, there is no need to invest in professional sports equipment. To succeed in our latest chest exercise, all you need is a basic chair, bench, or table. The ideal will be to opt for a chair. So, sit on it, place your hands on the ledges and push your butt forward until it is in the air. Bend your elbows 90 degrees. Lower your buttocks as low as possible. Try not to move your hands. Bring your glutes back to the starting position using your arms only. Repeat the movement several times for the exercise to be effective.
A few more tips to shape and tone the chest
Besides sports, there are many other tips to shape and tone your breasts without visiting your cosmetic surgeon. Here are the most common:
- massage her chest regularly using a drop of iridescent essential oil or a suitable cream
- focus on good foods (legumes)
- do a brewer's yeast cure (available in the form of capsules in pharmacies)
- ice your breasts by rinsing them with a stream of cold water
- protect your neckline from the sun
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