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Get stronger and firmer bust with these 10 exercises

Women who want a stronger and firmer bust can do these exercises to target the upper, middle and lower chest muscles. Men can suggest these exercises to their partners.

Exercise & Fitness By Ariba Khaliq / Jun 30, 2014

Want a Stronger Bust?

The Pectoralis Major and Minor along with many smaller muscles make your breasts. The breast tissue and breastbone cover these tissues and connect them to your arm bone that is closest to your shoulder joint (humerus). A firm bust is important because your upper, middle or lower chest muscles help you to bring your arms across your body and your shoulders forward. Here are some exercises to target these muscle groups. Image Courtesy: Getty



Lie on your stomach and place your hands flat on ground next to your arm pits. Push yourself up and lower your chest to the ground in three or four counts. Then push yourself back up again. This exercise not only works your chest but also your shoulders, back and core muscles. Image Courtesy: Getty


Bench Press

To work your chest along with the triceps, lie with the middle of your back on top of a stability ball, now bend your knees at 90-degree angle. Hold dumbbells next to your arm pits with knuckles facing forward. Count to three as you push the weights up, away from your chest until your arms are almost straight above you. Slowly lower back to the starting position. Image Courtesy: Getty


Tricep Dips

To tone your arms and chest, focus on your triceps. Sit on a chair or bench and place hands by your sides facing forward and your legs stretched out. Keep your hands where they are and lift yourself off the bench. Slowly lower yourself to the floor in three or four counts by bending the elbows. Image Courtesy: Getty


Medicine Ball Slams

While holding a medicine ball with both hands and lifting it above the head, try to bang it onto the floor as hard as you can. Make sure your feet are hip-width apart and knees are slightly bent. Pick the ball up and do three sets of 20. The slamming motion will work your chest. Image Courtesy: http://media1.onsugar.com/


Dumbbell Flyes

Lie in the position as in bench press, this time placing both hands above your chest with the arms stretched straight ahead. Pull your arms out wide and lower them until your elbows are in line with your shoulders, counting to three or four. Bring yourself back to the starting position. Flyes ensure an isolated movement, working your muscle with one joint. Image Courtesy: http://munfitnessblog.com/



Do a push-up. Once completed, keep your hands on the ground and push your legs forward so you are standing in a bent over position. Lift hands off the ground and jump into the air as high as you can. Now bend over again, place hands flat on the floor and jump feet back into a push-up position. Burpees work your bust during the push-up phase and also while stabilising your body before you jump into the air. Image Courtesy: http://cdn.sheknows.com/


Medicine Ball Push-ups

Get into a pushup position resting your left hand on a medicine ball and your right hand on the floor. Lower your chest to about an inch above the floor and then press up. From this position, move your right hand onto the ball and your left hand onto the floor. Incorporating an uneven surface like the medicine ball increases your balance and core stability. Image Courtesy: http://cdn.vogue.com.au/


Straight Arm Pull Over

Lie across a stability ball with your upper back resting on the ball. Place the feet flat on the floor with knees in a 90-degree angle. Hold dumbbells together with both your hands and hold them above your head with straight arms. Keep your arms as in the starting position and lower the dumbbells behind, using only your shoulder joint as far as possible. Slowly return to the starting position. Image Courtesy: http://www.t-nation.com/


Isometric Chest Contractions

Stand straight with your knees slightly bent. Grab each end of a towel and hold it straight out in front of you at shoulder level. Now pull the towel from opposite ends at the same time, using small pulsing motions. Try to keep the towel taut in between pulses. Continue for one minute, repeat three times. Image Courtesy: http://www.med-health.net/


Straight Arm Cross Overs

Stand and hold your arms straight up above your chest in line with your shoulders and point your fingers to the sky. Squeeze the fingers together and tense your arms and chest. Now slowly move the hands and arms towards each other so your hands cross over. Open your arms and switch so the opposite hand is in front this time. Continue this motion and once you get the hang of it, do it as fast as you can for one minute. Image Courtesy: http://www.bodybuilding.com/


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