The breast is undoubtedly one of the most attractive parts of a woman's body. If nature has not endowed you with the bust of your dreams, do not despair and do not rush to resort to the services of plastic surgery. With the help of special regular exercises, you can get a beautiful bust.

If you like the size of your bust, but your chest muscles have lost their elasticity and are not in good shape now, we recommend you some chest exercises.

To understand how to change the appearance of the breast, you need to define the concepts of «female breasts» and «pectoral muscles».

First of all, let's talk about the subject of pride, envy and disappointment of many women — the female breast.

What is she like? A woman's breast is a mammary gland protected from negative external influences by a layer of adipose tissue. The pectoral muscles are the large (attached from the collarbone to the sternum on one side and to the humerus on the other side) and small (located under the large) chest muscles. Their functions are flexion and reduction of the shoulder, as well as its rotation.

You can often see a huge number of notes, articles and books promising to increase the female breast with some magical drugs and exercises. However, if you read the previous paragraph carefully, you probably realized that training fat is a rather problematic task. If we discard all irony, then let's say frankly that it is absolutely impossible to increase the size of a woman's breast with any exercises! I hope you've already figured that out for yourself.

What can you do to make your breasts more attractive? You can shape it. That's what we're going to do.

Exercises that will really give your chest a beautiful shape are bench presses, dumbbell pullovers, push-ups and dumbbell extensions. Let's look at them in detail.

The first thing to do before training is, of course, to warm up properly. Because the pectoral muscle works at a sufficiently large amplitude and it can be easily injured. In general, you need to warm up before training any part of the body, but alas, this is often forgotten.

You can warm up in various strokes, you can remember the exercises at the pioneer camp, for example. After five minutes spent warming up and stretching, we proceed directly to the workout.

The first chest exercise is, of course, a bench press. Women absolutely should not be afraid that they will become muscular from it, which is often frightening for people who are completely unrelated to gyms. We will not go into details, but in reality, even if you want to, you, beautiful women, will not be able to build up a lot of muscle mass due to the characteristics of the female body. Now that we've dealt with this horror story, let's look at the exercise itself.

The weight of the barbell should be such that you can do about 15 repetitions in the first approach. In the first training sessions, you need to figure out the technique of performing the movement. This is important both to avoid injury and to achieve results.

Lie down on the bench so that the barbell is at eye level. This will help you easily remove the barbell from the racks and not hit them with the barbell during the exercise. Remove the barbell and slowly, controlling the movement, lower the barbell until it touches the upper chest. After that, lift the barbell. Do 15 repetitions. Rest for 1.5 — 2 minutes and perform the same number of repetitions. Do 4 sets in total.

The next breast exercise, which is very popular among women engaged in fitness, is a pullover.

A pullover is one of the oldest exercises in bodybuilding, involving the pectoral and serrated muscles, which makes your chest become more toned.

We will perform the pullover with dumbbells. Lie across the bench so that only your neck and shoulders remain on the bench. The dumbbell should stand behind you on the floor so that its neck is perpendicular to the floor. Grab the dumbbell by the top pancake with both hands. The arms should be slightly bent at the elbows. Lift the dumbbell by straightening your arms so that it is above your head. lower the dumbbell back so that it almost touches the floor. The weight should be small. Perform 15 repetitions. Also perform 3-4 approaches.

The next chest exercise is a dumbbell workout. It gives a beautiful separation to the pectoral muscles, and accordingly your cleavage will only benefit from this.

Take the dumbbells and lie down on the bench with them. Spread your bent arms with dumbbells and lift the dumbbells so that they are above your head. Do the exercise 15 times in 3-4 sets.

Now let's talk about push-ups. This is a great exercise for women, but often they just can't do it. If this is the case, then first try doing push-ups from your knees, slowly gaining strength in your hands. Slowly, you will be able to perform push-ups in a classic way. The main thing is to try and go to the intended goal. By doing all of the above, you will not only make your breasts more beautiful, but also strengthen your body, which is no less, and maybe more important. You will become attractive, your look will change. And all this in the complex is much more important than the size of the bust.

If you say a few words about the size, then there is nothing military here either. If you want your breasts to get bigger without the intervention of plastic surgeons, eat more. True, a belly with a booty will grow with breasts, but you have to pay for everything.

There are no other options in nature.