The Chest enhance the pectoral muscles that lie at the base of your chest. This results in higher and relatively larger-looking breasts, improving their shape.
Workouts without needed Equipment
Primary muscle group(s): Pectoralis Major & Minor
How to do it:
In the plank position, instead put your hands together beneath you in the shape of a diamond. Now do the push up with your hands in this form. This requires significantly more strength in your arms. To add more pressure to the chest try squeezing your hands together on the floor. The point isn't to move them; it's to get activation of the chest.
Primary muscle group(s): Pectoralis Major & Minor
How to do it:
Instead of starting from the ground in a flat plank position you are going to want to find a place where you can elevate your feet. Your goal is to achieve an angle where once you have your arms extended, shoulders are at the same angle as your feet.
Primary muscle group(s):Pectoralis Major & Minor
How to do it:
Assume a face-down prone position on the floor. Raise yourself using your arms. Your hands should be slightly wider than your shoulders. This works both your arms and your chest.
Primary muscle group(s):Pectoralis Major & Minor
How to do it:
Push up from your knees. If you aren't quite to the point of doing full push-ups yet, try starting with your weight on your knees instead of the balls of your feet. Perform the push up as normal, and when you can do these easily start trying regular push-ups
Primary muscle group(s):Pectoralis Major & Minor
How to do it:
Practice a knuckle push up. Instead of using the palms of your hands, put your weight on your fists, using the first two knuckles of each hand. These require more strength in the arms and wrists, and are a good way to condition your knuckles for boxing or martial arts.
Workouts with Equipments
Primary muscle group(s):Pectoralis Major & Minor
How to do it:
For this exercise, you won’t need dumbbells but instead another piece of equipment — either parallel bars or two flat parallel surfaces you can dip between (stable bar stools also work). Grab the bars or place hands on the flat surface and hold your body at arm’s length (arms locked), knees bent so you don’t touch the floor. With control, slowly lower your body keeping your elbows pointed out slightly until you feel a slight stretch in your chest. Be careful not to go down too low; you don’t want to hurt your shoulder joint. While exhaling, contract your chest to bring your body back to the start position.
Primary muscle group(s):Pectoralis Major & Minor
How to do it:
Lie on a flat bench, holding the dumbbells in your hands. Stretch your arms over your shoulder, shoulder-width apart. From this starting position, inhale and descend slowly until your elbows are parallel to the floor at a 90°angle. Then push the weights back up while exhaling to return to the starting position.
Primary muscle group(s):Pectoralis Major & Minor
How to do it:
Lie on a bench with an incline with a dumbbell in each hand. Then lift the dumbbells shoulder-width apart, arms extended and rotate your wrists so that the palms of your hands are facing each other. Stay in control of the dumbbells at all times and slowly lower the weights while inhaling. Then exhale pushing the dumbbells upwards with the help of your chest.
Primary muscle group(s):Pectoralis Major & Minor
How to do it:
Lie on a flat bench with a dumbbell in each hand, palms facing each other. Extend the arms above your chest, shoulder-width apart but keep your elbows flexible at all times (do not lock your elbows). Then lower your arms on both sides in a wide arc until you feel a stretch in your chest and then bring the dumbbells back up. Keep in mind to do the movement to the level of the shoulder joint, and not at the arms and elbows.
Primary muscle group(s):Pectoralis Major & Minor
How to do it:
Lie on a bench with an incline with a dumbbell in each hand, palms facing each other. Extend the arms above your chest, to the width of your shoulders but keep your elbows flexible at all times (do not lock your elbows). Then lower your arms on both sides in a wide arc until you feel a stretch in your chest and then bring the dumbbells back up. Keep in mind to do the movement to the level of the shoulder joint, and not at the arms and elbows.
