High intensity workout techniques for women to increase chest size

It is the dream of every woman to have a well shaped and sexier set of breasts. But, there is no need to undergo a surgery to increase your chest size and enhance their appearance. There are lot of exercises which help you to make your breasts larger and firmer naturally. Most of them these workouts easy to perform while some may need the help of trained professionals. Done regularly and when complemented with good diet can not only help in increasing your chest size, but also in preventing breast related diseases like breast cancer. The size of breasts can be first increased through regular exercise and their size can be maintained through a fitness maintenance routine later.

Lying Dumbbell Press

Dumbbell bench press is a good exercise to get an excellent shape for your breasts. Start this workout by first lying on a flat bench. Pick the dumbbells from the floor using a neutral grip. Hold the dumbbells straight above your chest to get into the starting position of this workout. Lower the dumbbells to the extent it is possible for you and pause for a second. Lift the dumbbells back up to your chest. After completing the desired repetitions, remember not to drop the dumbbells on to the ground. Turn the dumbbells to the neutral position and bring your knees up so that the edges of dumbbells are touching your thighs. Now, use the weight of dumbbells to come back to the initial seating position. This workout should be repeated for 3-4 sets of 10-15 repetitions each.

Palm Press

This is a simple workout which can be performed anywhere it is comfortable to you. To start with, sit in a relaxed position and clasp your hands together in front of your chest. Your elbows should be bent at 90 degrees and your arms should be kept horizontal. The palms should be pressed against each other for 10 seconds continuously and released back slowly. Repeat the same process for 15 times every day. This workout can be helpful in strengthening the chest muscles especially the pectorals.

Wall Press

This is another workout to increase your chest size which does not need any equipment. Start this exercise by standing at a distance of 2 feet from the wall and placing both your palms flat against the wall. Lean towards the wall slowly by bending your arms till your nose touches it. Then push yourself back till your body reaches the initial position. This exercise should e repeated 15 times everyday. This workout strengthens the chest and shoulder muscles and can be performed anywhere.

Pectoral Push-Ups

Pectoral push-ups is a good high intensity workout which helps in building the pectoral muscles underneath the breasts. First kneel down on the floor with your hands closer to your chest. Next, take your knees off the floor by keeping just your toes and palms on the floor. Lower your torso by keeping your back and body straight. Pause for a second in that position and return back to the normal position. You can start with 5 pectoral push-ups initially and increase the number up to 30 push-ups everyday.Pectoral push ups also target your shoulders and help in building strength.

Dumbbell Flys

Sit on a bench or a fitness ball with by keeping the dumbbells on your thighs. Fallback slowly and hold the dumbbells above your chest with a neutral grip to go into the starting position of this exercise. The dumbbells should not touch each other. The feet should be firmly placed on the floor for good support. Lower the dumbbells to your sides in a semi-circle path by rotating the shoulders. When the dumbbells reach the level of your chest, raise the dumbbells back in the same semi-circle path. Repeat the workout in 3-4 sets of 10-15 repetitions each.

Dumbbell Pullovers

Lie back on a flat bench and hold a dumbbell above your chest. Bend your elbows slightly. Lower the dumbbell slowly and stretch your arms. Lower the dumbbell behind your head by stretching your arms as far as you can. Your arms and the dumbbell will go behind your head and drop down below the bench giving you a great stretch. Bring back the dumbbell to the starting position. While doing this workout, remember to keep your elbows locked in the bent position. Repeat this workout in 3-4 sets of 10-15 repetitions each.

Pressurizing the Breasts

The size of the chest can be increased naturally by applying some pressure on them. Pressure can be applied on breasts both using your hands or by pressing them to another object. Breasts can be pressed against the bed or floor by lying on your back. You can also stand straight and press your breasts against the wall to exert some pressure on them. Repeat the process for about 10-15 times every day for good results. Breasts should not be pressurized too much. Applying too much pressure on breasts might damage them.

Chest Dips

Chest dips is another high intensity workout to increase the chest size. Grasp the dip bars firmly with your palms facing in. The width of the bars should be slightly more than that of your shoulders. Jump up and carry your body weight. The next step is to cross your legs at the and bend forward towards the dip bars. Lower your body so that your shoulders are to the level of your elbows. Pause for a second and come back to the initial position. Repeat the process for the desired number of times. This work out will tone your chest and increase its size. This workout should be repeated in the sets of 4 and decide the repetition count depending upon your stamina.

Incline Bench Press

This exercise will strengthen your shoulders and triceps. Set up the angle of incline bench between 30-40 degrees. Lie on the bench and put your foot firmly on the ground. Grasp the barbell at a width wider than your shoulders. Your palms should be facing your feet. Lower the barbell to the top of your chest. Ensure that it does not touch your body. Pause for a minute and return to the normal position. Remember not to lock your elbows when you are raising the barbell, lest your may hurt yourself. This work out is especially beneficial for beginner level individuals. Repeat four sets with 8 repetitions for each set.


Swimming is another workout which helps in increasing the size of the breasts. Swimming regularly helps in making your pectoral muscles stronger which will make your breasts to look larger. For people who cannot swim, they can do swimming strokes at home. Strokes should be done by standing straight and do back and front strokes in the air. A regular workout for 15-20 minutes help in stretching the pectoral muscles.

Cable Crossover

This workout focuses on your chest and shoulders. It will broaden them and helps in increasing the size of your chest. This workout is only for strong women as lot of strength is necessary to perform it. Before starting the workout, set the cable crossover machine by adjusting the pulleys, attaching grip handles and the desired weight sacks. Hold the handle with your palms facing down. Push and rotate your arms in a circular motion so that the handles are brought together. Squeeze your chest when doing this workout so that the muscles in your chest get stronger. Stretch your chest back when releasing the handles. Start this exercise in 4 sets with 8-10 repetitions for each set.

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