The two pectoral muscles on which the breast rests play a very important role not only for aesthetics but also for posture, here are 6 exercises for your pectorals.

The breast is an organ composed of glands and fat that rests on the two pectoral muscles, or the part on which to work to tone the tissues and obtain a higher breast. Pamela Basta, personal trainer from Milan, suggests some useful exercises to firm up your chest, but with a double warning: do not overdo it with targeted training (otherwise you could get an unsightly double-breasted!) And work on posture. So shoulders back, chest out and head held high: let’s start!

1) Push-up

Lie on your boldenone undecylenate and place your palms on the ground, next to your armpits: then push with your arms until they are almost completely extended. Now bend your legs on your knees and cross your ankles, keeping them suspended in the air: in this way you will have found the position from which to start the bending.

Making sure to keep your abs taut and the back of your neck on the same line as your pelvis, slowly lower your arms for three or four seconds, finally returning to your starting position. Repeat the exercise as many times as you can.

Tall and firm breasts: 6 exercises to tone the pectoral muscles

2) Bench

Lie on your stomach, resting the center of your back on the stability ball and making sure that your knees are bent at 90 degrees. Hold the dumbbells near the armpits, with the knuckles facing the ceiling and the back of the hand towards the feet: then push the arms upwards, until the arms are stretched almost completely, and count to three. Slowly return to the starting position and repeat all over again.

This exercise is functional not only for the chest muscles but also for training the triceps. The use of the stability ball also helps to improve balance and coordination.

3) Push-up with medicine ball

We start from the same starting position for push-ups, but only placing the left hand on the ground and placing the right hand on a medicine ball instead. Then perform the folding, finally returning to the starting position. Now roll the medicine ball towards your left hand and repeat the same exercise you just performed.

Three sessions of ten or twenty repetitions each, allow to tone the pectoral muscles and, thanks to the use of an unstable surface such as that of the medicine ball, to improve balance.

4) Medicine ball

Holding a medicine ball with both hands, raise your arms above your head, while keeping your feet apart at shoulder width and your knees slightly bent. Now throw the ball hard on the floor, then retrieve it and complete three sets of twenty shots.

This exercise is also very useful for the shoulders and for the muscles of the arms and legs: as far as the pectorals are concerned, the greater the force with which you will throw the ball on the ground, the more you will train the chest muscles.

5) Handlebar

Start from the same position as illustrated for the bench exercise, lying on the stability ball or on the ground, with your stomach up and your knees bent. Then stretch your arms over your chest, keeping your elbows slightly bent and the dumbbells in your hands, with your knuckles resting against each other. Then open your arms until your elbows are aligned with your shoulders, and count to three. Finally, return the arms to the starting position and repeat the exercise.

Tall and firm breasts: 6 exercises to tone the pectoral muscles

Unlike the bench, the dumbbell is an exercise more focused on training the chest.

6) Burpees

Perform a push-up. Once completed, keep your hands flat on the ground and jump using only your legs and getting to a crouched position. Then lift your hands off the ground and jump into the air as high as possible. End the jump by returning to a crouched position, then rest your palms on the floor and stretch your legs back, ready to perform another push-up. Repeat the exercise in four sessions of twenty times each, leaving a 30-second break between each session.

This exercise allows not only to use the chest straps during the push-up phase but also to improve the stability of the body.