Exercises To Firm Your Chest

A chest of stars, it is possible. But your best ally will not be photo editing software. The secret ? Some exercice ! Here are some simple examples of exercises to firm your chest to do at home.

There comes a time in a woman’s life when the chest tends to sag. Pregnancy, breastfeeding, diet or just age… the causes are multiple, but nothing is irremediable. To find a toned and firm chest – or maintain it! – tackle the following six exercises.

Mission: to strengthen the pectorals. For what ? The breasts are not muscles, but fatty masses made up of glands and ducts that transport milk. To tone them, you have to work the muscles that support them.

exercises to firm your chest

At home or in the gym, it is crucial to stick to a rhythm of three times a week. A gymnastic mat will be welcome but not necessary. You can start with no weights or light one kilo dumbbells – otherwise bottles filled with sand evenly will do.

As with any sporting activity, it will be necessary to go through the warm-up for five to ten minutes in order to avoid muscle damage. Roll the shoulders back ten times, then forward ten times. Move on to the bust twist. Legs apart, the pelvis does not move, go to the right then to the left, ten times.

– Butterflies

In a standing position, with the legs spread at the same width as the shoulders and with the knees slightly bent. Take a dumbbell in each hand. Stretch the arms on each side at shoulder height then bring them to the center of the bust by folding them. The arms should always be parallel to the ground. Then extend them outward to return to the original position. Repeat the gesture eight times then rest for a minute. You will do three sets in total.

– The weights forward

In a seated position, keep your back as straight as possible against the back of the chair. Take a dumbbell in each hand. Then extend your arms, straight ahead, as if holding an imaginary steering wheel, at chest height. While inhaling, raise your left arm until it touches your cheek and then stretch it. Return to the initial position while exhaling. Repeat the exercise with the right arm. Repeat the gesture five times to the right, five times to the left, then rest for a minute. You will do a second set.

– The spread – lying

Lying on your back, on a mat, keep your legs bent and your feet on the ground. With the dumbbells, extend your arms vertically as if you were aiming for the ceiling. Perform a lateral spread of the arms by a controlled descent, the arms slightly bent in opening while inhaling. Raise your arms straight up while exhaling. The effort is mainly localized on the pectorals. It promotes chest opening. Repeat the gesture 20 times, then rest for 45 seconds. You will do four sets in total.

– The bench press

Lie on your back, still on your mat. Bent legs and flat feet. With the dumbbells, extend your arms vertically again. The palms face each other as if you could clap. While inhaling, lower the dumbbells to chest level, bending your elbows. Your fists should be touching between the breasts. Then while exhaling, push up both dumbbells, both arms straight. This movement works the large pectorals and the anterior deltoids, those muscles at the front of the shoulder. Repeat the gesture 20 times, then rest for 45 seconds. You will do four sets in total.

– The sweater

Still lying on your back, on your mat, keep your legs bent and your feet on the ground. Take only one dumbbell this time between your two hands, thumbs and index finger gripping the handle, as if you were wringing out a sponge. Extend your arms vertically again. While inhaling, make a controlled descent of the arms behind the head. Then bring the dumbbell in front of you to the vertical in the middle of the chest while exhaling. This exercise develops the pectoralis major and the expansion of the rib cage. Repeat the gesture 20 times, then rest for 45 seconds. You will do four sets in total.

– Push-ups

In support facing the ground, you will support yourself on your knees to facilitate the exercise. Keep your arms straight, hands spread a little wider than your shoulders, legs bent. Keep your back straight, don’t arch your back. While inhaling, bend your arms to bring the chest close to the ground, without touching it, and contracting the glutes. Then push back until the arms are fully extended while exhaling. This exercise works the large pecs, triceps, shoulders and back. Depending on your abilities, repeat the gesture 8 to 15 times, then rest for 45 seconds. You will do four sets in total.

Two golden rules, finally. Any excess is bad. Always opt for regularity instead of intensity. At the same time, ensure the correct support of your chest with a suitable bra.

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I hope you enjoyed these exercises to firm your chest and found them useful. Comment down below what you think, do you agree, or share with us your own selection of exercises to perk up the chest.

Looking foward to reading your comments, sending you love and positive energy!!!