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You are here Home > Beauty and Grooming > Articles
Simple exercises to shape and firm your bust line.

If you're looking for an exercise that increases your breasts you might as well stop right now, since you're not going to find it. There is simply NO WAY you can increase your bust size by just exercise. Your breasts are pure fat and no muscle, so the only non-surgical way to increase their size is to increase your fat intake... and we know how disastrous that could be! Instead, target your pectoral (chest) muscles to shape and firm your bust line. This would give the illusion of bigger breasts.

The bench press

The best exercise for shaping and firming your bust line is the bench press, which not only targets your bust line and flatters your figure, but also sculpts your shoulders and tightens your triceps (the backs of your upper arms).

You will need:
A pair of dumbbells
A bench (If you plan to purchase one, all you need is the simple, straight wooden board variety. A less expensive option is an aerobic step bench. You could use a piano bench, picnic table bench, or even a coffee table as long as it has sturdy legs and doesn't have a glass top just add some padding to cushion your back.)

How to do it?

1.Lie flat on a bench, with your feet on the floor, one foot on each side of the bench, straddling it.
2.Make sure that your head, shoulders, back and butt are firmly positioned on the bench.
3. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
4. Keep the dumbbells about 18 inches apart and parallel to the floor with your palms facing upwards. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
5. Slowly push the dumbbells straight up, away from your chest.
6. Fully extend your arms so that the dumbbells are directly above your chest. Pause slightly at the top of the movement then slowly lower the dumbbells back down to the starting position.
7. Inhale and hold your breath as you lower the dumbbells. When they reach the chest, begin to move the weight upward again.
8. Exhale as you pass the point of greatest resistance.

What you should know

1. 8 to 12 lifts are considered a set. Do about 1 to 3 sets at a session.
2. Do about 3 sessions per week, and let there be one day of rest between sessions.
3. Don't forget to breathe.
4. Each round should take approximately 7 seconds. (3 seconds to lift, pause for a second and 3 seconds to lower).
5. To keep the shoulders from doing too much work, don't allow them to come off the bench. They should remain flat on the bench throughout the exercise.


1. Raise the dumbbells back over your head or forward over your belly.
2. Arch your back.
3. Raise the dumbbells out to the sides of your body.
4. Lock your elbows when arms are fully extended.
5. Rest the dumbbells on your chest.
6. Move quickly, especially when lowering.

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City:   durban south africa
Comments:   seems simple and not time consuming. illustrations would be nice.
Name: Ka
City:   New York
Comments:   Does any cream/herbal supplements makes breasts firmNULL Does the cream/herbal supplements works... pl. mention me any cream/herbal supplements to make breasts firm and increase breast size. Thank you.
Name: seema
City:   doha
Comments:   Does any excercise help decrease the size of the breast.If so, please give give an article regarding that.Thanking you.
Name: Swati
City:   Delhi
Comments:   can there be any other exercise for the enlargement of breastsNULL
Name: kavita
City:   mumbai
Comments:   Are there any excercise's to decerease the size of the breast or may be any cream. If so please send me a mail regarding that. Thanking you.
Name: Moushumi
City:   Delhi
Comments:   I know about a cream "ALLURE" a tele trand product, seen in an TV Ad to increase the size of breast. Kindly suggest is this really successful.
Name: Radhika
City:   Bangalore
Comments:   After feeding my baby, my breast size as increased. How can i reduce it.
Name: suchita
City:   california
Comments:   hii, the article is nice. but can u tell exercise to decrease the size of breasts and how to firm them. thanks. waiting in anticipation for ur reply
Name: beena
City:   tvm
Comments:   how to increase the breast size
Name: Vasundhara
City:   Mumbai
Comments:   Guess after childbirth and endless breastfeeding , every woman looks to decrease the size of the bust, please send an article, if any, for reducing breast size and making them firm.
Name: Carol
City:   Mumbai
Comments:   After breast feeding my baby for nearly a year, my breast are sagging. Will the exercise mentioned above help in firming my breast. pls reply
Name: anagha kolhe
City:   bombay
Comments:   will try this exercise. will let you know how i fare.
Name: papapa
City:   sharjah
Comments:   : After breast feeding my baby for nearly a year, my breast are sagging. Will the exercise mentioned above help in firming my breast. pls reply
Name: jyoti
City:   pune
Comments:   does any cream makes breasts firmNULL pi. mention me any cream to make breasts firm.can you pl. suggest any other exerciseNULL
Name: Mark
City:   USA
Name: Jamuna
City:   chennai
Comments:   hii, the article is nice. but can u tell any cream to increase the size of breasts and how to firm them. thanks. waiting in anticipation for ur reply
Name: usha devi
City:   bangalore(india)
Comments:   i want reduce the size of my breast it is not firm it is sagging please help me.i am eagerly waiting for your reply
City:   mumbai
Comments:   For body firming use meeems beautipac Contour body firming soap.Other soaps for diffrent skin problems,they are natural and based on ancient ayurvedic recipes.Check them out.
Name: Nina
City:   U.S.A
Comments:   I have heard that eating lemon helps your breast grow. Is that trueNULL Does anyone know any natural way to grow breastNULL
Name: NS
City:   Mumbai
Comments:   i want reduce the size of my breast it is not firm it is sagging please help. eagerly waiting for your reply
Name: priya
City:   mumbai
Comments:   i have sagging breasts and a thin body. And now, i am 5 months pregnant and worry that my breasts will sag even more while nursing the baby. would appreciate your advice on how to get rid of sagging breasts.
Name: shilpi
City:   mumbai
Comments:   can you tell me any exercise to reduce and firm my breasts
Name: Krista
City:   folsom
Comments:   im really young, and ive noticed that my breats slightly sag. i think it was because wheni was younger i was kinda fat, and lost a dramatic amount of weight, im hoping this is why they sag, and maybe it can be fixed, and soon.
Name: manu
City:   haryana
Comments:   my question is also same as above mentioned my wife`s breast are very small, so please suggest me please how thw size of breast can increase, thanx
Name: bina
City:   Bangalore
Comments:   How to increase breast size and how to firm them NULL Is there any natural way to increase breast NULL
Name: Cathy
City:   Dallas
Comments:   alot of questions but no answers - is there a certain place for the answersNULL Was want to know the answer on how to decrease breats.
Name: neha
City:   canada
Comments:   hiii i want big nipples but i can't even feel my niples :S please help meeeeeee
Name: hina
City:   lahore
Comments:   want to reduce breasr size
Name: pearly
City:   california
Comments:   how can i increase the size of my bust. what sort of food can i eat for itNULL
Name: deb
City:   Miami, Fl
Comments:   Does any cream makes breasts firmNULL If so please tell me of any cream that is natrual to make breasts firm, and if there is somting that is for ever.
Name: tanya
City:   suva
Comments:   Chest exercises are the best way to firm up breast.
Name: Amy
City:   Edmonton
Comments:   I want to know if there's any other ways, such that excercise, or medication, or cream to reduce my breast size besides having a surgery. pls reply to my email. thanks.
Name: sandy
City:   bombay
Comments:   i want to increase size of my breast by 1-11/2 inch please suggest some exercises
Name: zubi
City:   dubai
Comments:   How to increase breast size and how to firm them NULL Is there any natural way to increase breast NULLplz help me
Name: xyz
City:   Mumbai
Comments:   my bust line is very small please give me some home remedies to increase it
Name: nelly
City:   ny
Comments:   is there anything i have to eat to increase my breast size im flat!!! plz plz plz i really need tips on wat i should eat or wat eve i need to do emil me if theres any gurl that knows wat to do out there NULLNULLNULL
Name: Urooj
City:   Karachi
Comments:   hi all,i heared tat eating Cheeze(paneer) will effect on bust better luck and Eat Cheeze(paneer)~~
Name: mybreast
City:   Chennai
Comments:   When I was breast feeding, my breast was increasing therefore, I stopped using bras. Now i am maintaining my breast size using sleeveless blouse and no bra.
Name: Audi
City:   Houson
Comments:   There is no miracle cure for sagging breasts. . . The breast are completely composed of fat tissue with muscle (pectoralis) under it. Pregnancy is the only proven way to make the breasts larger because it increases the fat in them with the hormones and such. After the pregnancy hormones are gone the fat shrinks to pre pregnancy size but the skin does not- and this produces the sagging we see. The only way to get rid of excess skin is to have it surgically removed either a lift or a full reduction. No exercise, cold water therapy, or cream can make them any smaller.
Name: RIMA
Comments:   IS there a list of exercises that lift the breasts
Name: Asia
City:   Cincinnati
Comments:   Hey I'm 13 yrs old and I still don't have boobs!~! All of my friends make fun of me!~! I s there anything I can eat to make them biggerNULL
Name: lola
City:   minesota
Comments:   What kind of excercises can make your breasts bigger size
Name: milli
City:   Bombay
Comments:   How can I stop the sagging of my extralarge breast and make it firm with exercise
Name: annie
City:   vizag
Comments:   how i can stop sagging of my breast
Name: abc
City:   lahore
Comments:   plz tell me how can i increase my breast size with ordinery kitchen tips i am 20 years old and have no figure at all
Name: sri
City:   chennai
Comments:   plz tell me how can i increase my breast size
Name: JJ
City:   chennai
Comments:   Hi i have read many article on how homeopathy can help u gain or loose the bust size you need so check it out.
Name: Beth
City:   new york
Comments:   how can i increase the size of my bust. what sort of food can i eat for itNULL
Name: jaya
City:   Mumbai
Comments:   What sort of food should i eat that can augment my breast size NULL I am anxious to know that.
Name: romae
City:   lahore
Comments:   hi my problem is i really really wanna decrease my bust pplease tell any excercise do help me please if any one know do mail me i'll wait for the mail

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