Working the right muscles, posture is also favored

Physiologists and physical education teachers have a list of great exercises to define the breasts without resorting to silicone, but first you have to know that none of these series specifically works the chest. In fact, the breasts are composed of mammary glands and fat, no muscle that can be worked. What works is therefore the muscles of the chest area, shoulders and even the back to ensure firmer breasts. Want to know how? Then check out the eight suggestions following exercises you can do to at home.

Bench press and incline press

Do not skip these exercises afraid to be too strong and masculine look - a teacher of physical education can determine a charge and often enough for you to achieve the result without exaggeration. "The bench press works all the muscle groups of the chest, which helps support the breasts, while the incline bench press gives emphasis on the upper pectoral region"Explains personal trainer and pilates instructor Bianca Berlotti.

It gives a hint of how to do: Lie on a horizontal bench (bench press) or tilt up to 45 degrees (incline bench press), hold a barbell or two washers apart a little more than the height of your shoulders. Go down the object in the direction of your chest breathing the air and go up again, releasing the air. There are also devices in gyms that provide a similar job.

Bench press and incline press

Bench press and incline bench press - Getty Images

Do not skip these exercises afraid to be too strong and masculine look - a teacher of physical education can determine a charge and often enough for you to achieve the result without exaggeration. "The bench press works all the muscle groups of the chest, which helps support the breasts, while the incline bench press gives emphasis on the upper pectoral region"Explains personal trainer and pilates instructor Bianca Berlotti.

It gives a hint of how to do: Lie on a horizontal bench (bench press) or tilt up to 45 degrees (incline bench press), hold a barbell or two washers apart a little more than the height of your shoulders. Go down the object in the direction of your chest breathing the air and go up again, releasing the air. There are also devices in gyms that provide a similar job.

upright row

upright row - Getty Images

The pectoral muscle is not directly working on the stroke: exercise is facing the trapeze and improves posture, leaving the trunk "raised" and projecting the breasts up and forward. "It is performed with the aid bar, dumbbells and pulley, which are high in front of her surpassing the line of the shoulders"He explains the physical education teacher Diego Rebolo, the Edge Life Sports in São Paulo.

crucifix inclined

inclined crucifix - Getty Images

According Diego Rebolo, this exercise works the upper chest muscle that supports the breasts. Lying on the bank of up to 45 ° tilt, let the arms approximate the elbows slightly bent and the dumbbells in line with the eyes. Move both arms to the shoulders and return to starting position. "The move is as if you were to give a hug"Compares the physical education teacher. "At home, you can use full bottles or bags of food."

lateral development

lateral development - Getty Images

The better posture, firmer breasts will look like, right? So invest in the development side, working the shoulder region and facilitate proper posture. "The exercise is performed by raising the arms sideways above the head, and back to the starting point at shoulder level with elbows bent"Says the physiologist and physical education professional Luciana Mankel, Curves Academy.

Front elevation

Front elevation - Getty Images

Start with outstretched arms and lowered, holding a weight. Raise your arms in front of the body to shoulder level and return to starting position. "With this exercise, you work primarily shoulder and pectoralis major, leaving her breasts 'up'"Says the physiologist Luciana.

Pullover

Pullover - Getty Images

Another great exercise that helps you work the chest. You should realize it lying down, with both hands holding a dumbbell or ring above his head and arms extended (but elbows slightly bent). Move the weight forward, in line with the shoulders and back to the previous position.

Arm flexion

Bending arm - Getty Images

It is another exercise that will not leave it too strong - provided you do not enter a military training and esbalde in push-ups in one day. With the right frequency, a personal can determine for you, you can work the chest. "Support yourself against the wall or the sink and use your body weight to the elbow flexion"Explains Diego Rebolo.

breastplate isometric

pectoral isometric - Getty Images

The physiologist Luciana says that exercise is very simple: just keep an upright sitting or standing posture, and touch your palms at the midpoint of the pectoral region (as if you were praying). "Make strength of a hand against each other and relax, without performing movements"Says professional Curves. This can already bring results to the chest.