- Category: Fitness
- Read Time: 4 Minutes
Breasts are predominately a fatty tissue that resides directly over top of the pectoralis major and minor.
Though building the size of the breasts themselves cannot be achieved in any other way aside from putting on additional body fat, you can make them more predominate and “perky” by increasing the mass of the muscles behind the breasts themselves.
The workout above is a good example of a way to build up your upper body muscles and get the appearance of a bigger chest.
Exercises for bigger breasts are going to target the muscles directly underneath and around the tissue; these are the best moves that you can do to get bigger boobs without surgery.
Incline Chest Press - At an incline, the chest press builds the top of the chest directly underneath the clavicle, also known as the collarbone. This pulls skin upwards, causing the breasts to be lifted.
Decline Chest Press - A decline angle works the lower part of the pectoral muscle, which is directly under the fullest part of the breast tissue. This can help you get bigger boobs without surgery because the extra muscle depth provides structure underneath the fatty tissue, pushing it both forward and slightly upwards.
Flat Bench Dumbbell Press - This movement works the centerline of the pec muscles, as well as the area between the shoulder socket and the middle of the chest. This creates size and fullness on the upper outside of a breast. Because the main focus of this exercise is on the middle of your pec muscle, it pushes the middle of the boob forward, making it appear larger.
The “Pec Deck” or Fly Machine - When you use this machine one handed and bring that one arm as far across to the other side of your body as is possible, that motion builds up the centerline of your chest, giving you the appearance of more cleavage.
Bodyweight exercises for bigger breasts
Traditional Push Up - This provides almost the exact same benefit as the flat chest press, except many more muscle groups are engaged when you do this bodyweight bodyweight exercise. Your abdominals, hip flexors, lower back, quads, triceps, calves and obliques all have to pitch in to complete this motion.
Tricep Push Up - This version of a push up specifically targets the triceps much more than the regular form does. This adaptation targets the lower breast muscles, though not as much as a decline bench press does.
Dive Bomber or Seal Push Up - A dive bomber pushup is a bodyweight equivalent of combining all three of the chest press exercises above (incline, decline, and flat) and is an extremely effective move for getting bigger boobs without surgery.
Side Push Up - A side push up provides a benefit similar to what the Pec Deck or chest fly machine does (see above). It effectively targets the chest muscle, developing size specifically where the pectoral muscles attach to the sternum, giving a person extra cleavage.
When doing the exercises above as a plan to try and increase breast size, don’t try to simultaneously drop weight. If you drop weight at the same time as doing the above workouts, you will lose body fat as well and may see a decrease in chest size, despite your efforts.
Physical activity is the hard way to improve a physique, but it is also by far and large a safer, more long term means to reaching your goals.
Incorporate these exercises into your regular workout routine (doing the exercises every other day and pushing yourself to increase weight/resistance and difficulty of the move) and you should start to see a difference in your body shape in roughly 2 – 4 weeks.