10 exercises to strengthen your chest

Having a bigger chest is sometimes a dream. This dream can come true through several means: padded bras, cosmetic surgery or, more naturally, sports. So here's how to build your chest muscles with a few exercises designed to make your breasts look bigger... without artifice!

Having a bigger chest without going through cosmetic surgery is possible. There are sports exercises specially designed to strengthen the pecs. Who says strengthen and tone the muscles of the chest says firmer and more toned breasts!

To do these practical little exercises, all you need are light dumbbells, a yoga mat and a gym ball. Do two to three sets of the movements below, repeating them in sets of 12.

And remember to adopt this new sports routine three to four times a week to obtain visible results!

Strengthen your breasts thanks to sheathing

Exercise 1: the moving board

Get into a plank position, hands and feet supported. Your arms are positioned shoulder-width apart and your body should form a straight line from the top of your head to your heels. Your feet should be placed at the width of your pelvis.

Next, move on: raise your right hand and right foot and move them off the yoga mat. Return to the middle and do the same with the left side.

Exercise 2: the alternating push-up

Get into a sheathing position, hands parallel, spine aligned and arms outstretched.

Do a push-up, making sure to stick your elbows along your sides. Pause, then rise to the starting position.

Then lift your right hand and go touch your left shoulder. Put her back on the ground. Do the same with the left hand.

Repeat this sequence and you will have a firmer chest!

Exercise 3: the superheroine

Get into a plank position with your hands parallel. Your arms are positioned shoulder width apart and your body should form a straight line from the top of your head to your heels.

Like a superheroine, extend your right hand far in front, up to shoulder height, then put it back on the ground. Same thing on the left side.

It's time to believe you are all-powerful. Like what, exercising is sometimes good!

Muscle your chest with a gym ball

Exercise 4: the butterfly

Place the gym ball under your neck and take a dumbbell in each hand. Lift your butt so that your torso, stomach, and butt are aligned.

Your knees should be bent at 90 degrees.

In this position, bend your elbows to the sides and lower the dumbbells to chest height with your palms facing forward.

Bring the dumbbells up so they are touching by turning your wrists in towards your body, palms facing the wall behind you.

Next, turn your palms forward and open your arms to place them in the starting position, like the wings of a butterfly.

Exercise 5: alternating dumbbells

Stand in the same position as for the exercise above.

Hold the dumbbells above your chest with your elbows bent at 90 degrees and your palms open. Next, extend your right arm toward the ceiling. Bring it back to the starting position. Same thing on the other side.

Exercise 6: the deckchair

This time, place the gym ball against your shoulder blades, buttocks on the ground, as if you were on a deckchair (it almost feels like it!). Bend both knees and place the soles of the feet on the floor.

Open your arms out to the sides, making sure not to stretch them out completely. Your palms are facing the ceiling.

Then lift the dumbbells up so they are touching and return to center.

Repeat the movement to muscle the breasts properly.

A firmer chest while standing

Exercise 7: lunges

Take a dumbbell in each hand, place one foot back and bend both knees (like lunges).

Elbows bent, open your arms out to either side, palms facing out and dumbbells at shoulder height.

Then extend the right arm, aligning it to the chest and bring the fist to the left, return to the center in the starting position and do the same with the left side. And so on...

Exercise 8: the snow angel

Take a dumbbell in each hand and place your arms at either side with your palms facing forward. Keep your feet hip-width apart.

Keeping your elbows slightly bent, open your arms out to the sides bringing them above your head, pause briefly and then bring them back down.

In other words, do as in the mountains, a snow angel but only with your arms!

Muscle your back to muscle your breasts

Exercise 9: the chair

Sit in a chair with your palms on the edge of the seat and your fingers pointing up. 

your feet. Keep your shoulders away from your ears and bend your elbows at a 90 degree angle.

Lower towards the floor until your shoulders line up with your elbows. Then, come back up to the starting position. Repeat the movement.

This exercise will allow you to strengthen the upper back as well as the outer side of the pecs.

Exercise 10: swimming

Lie down on a yoga mat. Extend your arms forward, lifting them to shoulder height, palms facing the floor. Then bring your elbows back, lifting your chest off the ground, as if you were going to do a breaststroke cast.

The advantage of this exercise is that it will also strengthen the lower back in addition to toning the bust.