Three Boob-Boosting Exercises

Fit & Training door thijs

Let’s workout they said. It will be fun they said! Until your boobs slowly started to disappear... Are you one of those girls that lost their boobs or boob shape on a Fit Journey? Well, don’t be sad! There are some ways to make your chest look bigger and/or more perky with the same way you lost it, exercise! ;)

Of course, you're welcome to buy that extra-double-filling-padded-pushup bra’s that will do the work for you but that isn’t your only option. Developing some muscles underneath your boobs could enhance the look of them. Please keep in mind that these exercises won’t turn A's into B's or C’s but it can give that that little all-natural push-up effect that you were missing. Don’t expect miracles to happen. There hasn’t been any scientific research about booblifting exercises, but it’s worth the try, right?


The muscles behind the story
Before we start talking about the exercises it’s good to know what muscles we will be working on. First of all, when we talk about the chest, we talk about the pectoralis. Actually we have two, a major and a minor one. The pectoralis major is a thick, fan-shaped muscle, situated at the chest under our boobs. Underneath the pectoralis major lays the pectoralis minor: a thin, triangular muscle. In sports such as bodybuilding, the pectoral muscles are often referred to as "pecs". Next to the pecs we will be working on shoulders, back and arms while doing the exercises. Not bad huh.

If you're a Fit Girl, you probably are familiar with the upcoming exercises because they are quite common in the gym. But did you already know that your chest will thank you for doing these on a regular basis? These exercises strengthen the muscles underneath the boobs and in some cases it helps them become more perky.

It's all about them weights
To make this work you need to choose weights that are heavy enough. Make sure you can do max 12 reps with the weights you choose and no more. You can try this out yourself: pick some weights and count until 10. Do you feel like you can do 10 more? Way too easy! Pick a heaver weight. Do you feel like you can do a few more (2 or 3) but not that many? Then this is the right weight. Did you already stop at the eight rep? Then the weight is a bit too heavy. Pick a lighter weight and try the heavy ones again in a few weeks.

It’s really important to challenge yourself with heavier weights over time but always make sure to be safe when doing these exercises! Follow the instructions and don't use weights that are too heavy. Remember to do the exercises well at your own pace and take more time rather than focus on speed.

1 | Dumbbell bench press

Lie faceup on a bench with your arms straight up and a dumbbell in each hand. Lower the dumbbells until they’re close to the sides of your chest, then press them back up to the starting position. That's one rep.
Do a total of 10 reps.

2 | Push up

Yes, the old fashioned push up. Start with your hands and feet on the ground, your palms slightly wider than your shoulders and your feet close together. Your body should form a straight line from head to toe. Lower your body down until your chest almost touches the floor. Keep your upper arms along your torso. Pause, then push back to the starting position. If you can’t do a regular push up you can do one using your knees instead of your toes.
Do 10 reps in total.

3 | Dumbell fly

Lie down on a flat bench with a dumbbell in each hand, resting them on top of your thighs. Raise the dumbbells like you're pressing them, but stop and hold just before you lock your arms. This will be your starting position. With a slight bend in your elbows (in order to prevent stress at the biceps tendon) lower your arms outward to both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this movement. Keep in mind that throughout the movement, the arms should remain stationary. This means that the movement should only occur at the shoulder joint. Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
Do 10 reps!

Try to do all these sets without taking too much breaks in between. You muscles need to refill with energy but if you rest them for too long they will be fully recovered before starting the other rep which won't make them grow. Rest for max 60 to 90 seconds.

We would love to know all about your experiences with these boob-boosting exercises! Let us know in the comments below how the results turned out.