How to pump breast girl at home: rules, details, exercises (photos)

The question “How to pump breast girl at home” is one of the most frequently asked on our website. We offer you a detailed answer to this question, as well as effective selection of exercises at home for the chest muscles with a ready-made exercise plan.

How to pump breast girl: what is important to know

Lack of training or insufficient load of the upper body leads to the fact that the female breast loses its firmness and elasticity. To prevent sagging of the breast fitness experts recommend regular girls performing strength exercises. It is necessary to work not only on the pectoral muscles, but also to pay attention to the muscles of the back and core muscles.

It should be clarified that strength exercises for the chest will not increase in the volumes of the upper part of the body and make the chest noticeable wide. The purpose of the exercise is to restore the elasticity of muscle fibers, as well as the fact that the Breasts are not visually looked sluggish and sagging.

Training peculiarities of the female breast

An important physiological peculiarity lies in the fact that the female breast is composed of fat and mammary glands. In no chest muscles, so “pump up” the Breasts to a girl with exercise impossible. Chest muscles located under the Breasts – they separate them from ribs. In this regard, the volume of the breast depends on the amount of fat and breast tissue, not from muscle tissue. That is why you cannot use exercises to increase breast size and to change its shape. Pectoral muscles and the girls have virtually no effect on the shape and size of the Breasts.

As you can see in the image, a significant volume of the breast is fat. Accordingly, the higher the percentage of body fat, the more your Breasts. When you begin to lose weight, the fat melts throughout the body as a whole (local losing weight is impossible), so it goes not only on problem areas (stomach, arms and legs), but in the chest area. Therefore, workouts that promote weight loss, will only accelerate the process of breast reduction. The algorithm is this:

• If you increase the quantity of body fat your Breasts are growing.
• If you reduce the amount of fat in the body your breast size is reduced.

To change this process is impossible! No training, ointments, wraps, and other magic means you can’t force the body to store fat in the breast when losing weight. Of course, there are times when even the excess weight does not contribute to breast growth. Or Vice versa, the girl loses weight, but the volume of the breast is preserved. It is influenced by the ratio of glandular and fatty tissue which is dependent on individual genetic characteristics.

Why you need exercises for Breasts?

Then why do we need exercises for your chest girls, you ask? Despite the fact that exercises for Breasts will help women to increase breast size, they are still needed. That is the chest muscles are responsible for the degree of sagging or breast lift. More developed pectoral muscles create a great framethat will help lift the chest, visually improve the shape of the breast, slow the sagging of Breasts and the appearance of sagging. Therefore, to pump breast at home is possible, if by this we mean the chest muscles, and not actually women’s Breasts

In the end, we emphasize again that training is impossible to increase the size and fundamentally change the shape of the female breast, but you can improve its appearance and protect from early sagging and sagging. So if you care about the beauty of your bust, then exercises for chest should be regular. But even regardless of the training form and size with different girls is very different. What does it depend?

What affects the size and shape of your Breasts?

1. The percentage of fat in the body. The higher the percentage of fat in the body, the more chest. Of course, there are exceptional cases, but most often, it is the total amount of body fat affects breast size. So when losing weight and thereby reducing the percentage of body fat Breasts “leaves”.
2. Heredity and anatomic features. This is the main factor affecting the size and shape of the breast. Seriously change the exercises that are given to us by nature, is almost impossible.
3. Pregnancy. Hormonal changes and preparing the body for lactation effect on breast enlargement and breast size. Therefore, during pregnancy and breastfeeding a woman’s bust is usually particularly attractive.
4. Age. With age, the skin loses its elasticity, the connective tissue that supports the Breasts, looses its strength. These factors affect the shape of Breasts, her sagging. This process usually begins after 40 years.
5. Plastic surgery. Implantation implants substantially alter your bust and help shape the desired shape of the breast. However, surgical option for improving breast is not suitable for everyone.

How to reduce the waist and remove the sides

Key findings

Let us note the main aspects of how to pump breast girl at home:

• The female breast consists mainly of fat, so with weight loss, it almost always decreases.
• The body loses weight as a whole, not locally, so to lose weight in some areas (thighs, stomach)without affecting the Breasts is impossible.
• The shape and size of the breast is largely determined by genetic factors that seriously affect that without surgery very difficult.
• Exercises for the pectoral muscles will not help you enlarge Breasts and significantly change its shape.
• But exercises for the pectoral muscles will help lift the chest, slow the sagging of Breasts and the appearance of sagging.
• The firmness of the breast also depends on age, the elasticity and firmness of the skin.
• To pump breast at home is possible, if you mean the chest muscles.

Exercises on chest for girls at home

We offer you a selection of the most effective exercises for breast at home. Try not to perform them mechanically, your traffic must be quality and meaningful. Do not hurry, each repetition should give the maximum load on your muscles.

If you want to pump breast at home, your goal should always be quality, not quantity of repetitions. For training the chest muscles you will need dumbbells.

1. Pushups

Push-UPS are one of the most effective exercises for the chest, which necessarily should be included in your fitness plan if you want to pump breast at home. This exercise requires no special equipment, no weights, it is great for strengthening the chest muscles, and entire upper parts in General.

Many girls avoid push UPS because they are difficult to perform without training. If you are a beginner, you can do push-UPS from the knees: this version is much easier to load. Start with 4-5 repetitions, gradually increasing their number:

Even if from the knees to do push-UPS does not work, then try to do push-UPS from knees, relying not on the floor and on the bench. We also recommend to read the article about how to learn to do push-UPS. There you will find different variants of pushups, if you want to complicate your training and to pump breast at home.

2. Dumbbell bench press from chest

Lie on a bench, step platform or floor. Pick up the dumbbells, raise your arms in front of you so that the palms looked to the side. Bend your arms at the elbows, shoulder and forearm should form a right angle. Then breathing in, raise the dumbbells up, exhale down. Please note that weights need to be raised in two times faster than give. Do not make sudden movements, so as not to damage the rotator cuff.

Version of the dumbbell bench press from the chest on the floor, if you have no bench:

3. Breeding dumbbells for chest

This is another key exercise that will help you to pump breast at home. Staying on the bench, raise your hands with dumbbells straight up, palms facing each other. On the inhale, release the hands through the hand down, stretching the chest. On the exhale raise your arms up again. If you have a home sports bench, you can perform this exercise by changing the angle of inclination. Breeding dumbbells for the chest is usually performed with lighter weight dumbbells than dumbbell bench press from the chest (the previous exercise).

The option of breeding dumbbells for the chest on the floor, if you have no bench:

4. Pullover

This exercise for chest will not work to perform on the floor, but you can as a support to use a bed or other furniture. Take in both hands a dumbbell or kettlebell and place them over your head, slightly bending at the elbows. On the inhale, lower the dumbbell back and behind your head until you feel stretching of the widest back muscles. On the exhale, return arms with a dumbbell to the starting position.

Thanks for the gifs youtube channel: Linda Wooldridge.

The plan of exercises on chest for girls

First, let’s determine how many reps to perform to build chest at home:

• 8-12 reps, if you want to work on the growth of muscle mass
• 14-18 reps, if you want to work on burning fat and slight muscle tone.

Perform each exercise in 3-4 approach (push-UPS is permissible to perform 1-2). Weight dumbbells choose based on their capabilities to get the last repetition was performed at maximal effort. Gradually increase the weight dumbbells. In the case of push-UPS – increase the number of repetitions and complexity of the modifications.

The recommended weight of dumbbells for beginners:

• If 8-12 repetitions, then the weight of the dumbbells 3-5 kg.
• If 14-18 repetitions, then the weight of dumbbells 2-3 kg.

Recommended weight dumbbells for advanced student:

• If 8-12 repetitions, then the weight of the dumbbells 7-10 kg.
• If 14-18 repetitions, then the weight of the dumbbells 5-8 lbs.

You can also choose a training plan, depending on the availability of inventory in your home. If you only have light dumbbells, choose a training plan with lots of repetitions. If you have heavy weights and there is a provision for their increase, then choose a workout for 8-12 repetitions. For muscle development of the chest muscles the second option will be more effective.

What else is important to know?

1. Do not think that the girls with exercises for Breasts at home can seriously shake up his muscles. It is almost impossible due to lack of hormone testosterone. In addition, if you eat a deficit of calories, neither of which muscle growth it can not be. Therefore, you can safely increase the weight of dumbbells, not afraid to shake my body.

2. If you don’t have a bench or step platform, you can perform dumbbell presses for the chest on the floor, on the fitball or, for example, to connect multiple stools together.

3. How often to perform the exercises for pectoral muscles at home? In order to pump breast girls at home, just follow the suggested exercises 1 time per week. If you want to strengthen the result, I can train 2 times a week, but remember that balance is also very important. That is, you have to work the whole upper part of the entire back, arms, shoulders, muscular corset.

Core muscles: exercise + plan

4. If one day you train multiple muscle groups, the chest workouts can be combined with exercise triceps. And to begin better with the chest muscles. The second option, which also will be efficient enough to train the chest muscles with the back muscles (muscles-antagonists).

Exercises for back muscles for girls

5. Remember that over time, the muscles adapt to the load, so you need to gradually increase the weight dumbbells exercises for chest. It is desirable to have several pairs of dumbbells of different weights. You can also buy a collapsible dumbbell is convenient from the point of view of load regulation.

6. What to do if you have no dumbbells? It’s okay if you don’t have dumbbells to perform at home exercises for the chest. You can use an ordinary plastic bottle filled with water or sand. Or do weights on their own.

Workouts for chest at home for girls

Be sure to see our selection of: Top 10 VIDEO workouts for chest muscles

1. How to tighten Breasts at home (15 minutes)

2. FitnessBlender: chest Workout (25 minutes)

3. HASfit: chest Workout (15 minutes)

4. Popsugar: chest Workout (10 minutes)

5. Denise Austin: chest Workout (5 minutes)

See also:

• Top 30 exercises for inner thighs
• Top 30 exercises for outer thigh

Arms and chest With dumbbells, weight training