12 best exercises to enlarge your bust at home

The size of a woman's bust depends on the volume of the mammary glands. Muscles have virtually no effect on its size. Their main function is to give a beautiful rounded and toned breast shape. In this regard, training should not be aimed at growing muscle tissue, but at strengthening it. Better yet, a special set of home strength exercises cope with this task: push-ups from the floor and the wall, dumbbell press lying on a horizontal bench, cabling lying on an incline bench, push-ups on uneven bars. , "wall", "skier", push-ups from a chair.

Exercises to increase the bust at home

The chest muscles are conditionally subdivided into 3 sections: the upper part (creates a nice definition), the middle part (gives elasticity) and the lower part (forming the roundness of the breast). To make the bust sexy and tight, visually increasing its size, it is necessary to carefully load each zone.

Before starting a workout, you need to stretch your shoulder girdle. For this purpose, it is effective to use rotational movements of the hands forwards and backwards, cross swings in front of you at chest level, and retraction of the shoulder blades backwards.

It should be borne in mind that exercises for breast enlargement should not be too energy intensive and should not create a calorie deficit in the body. This can cause the amount of fatty tissue in the breast to decrease, making it smaller.

Wall pumps

The exercise is as effective for beginners as it is for girls who already have bodybuilding experience. Wall pumps strengthen the muscles of the middle and lower chest.

Execution algorithm:

  1. Take a position, standing three feet from the wall, turning to face him.
  2. Place your feet slightly wider than shoulder level.
  3. Tilt your body forward and rest your palms on a vertical surface at chest level.
  4. While inhaling, relax your hands as you slowly approach the wall.
  5. While exhaling, quickly squeeze from the surface until your arms are fully extended.
  6. Repeat the movement 15 to 20 times, then take a short break (about a minute) and do another 3-4 set.
wall pumps for breast augmentation

Conventional pumps

The basic exercise for the growth of a woman's breasts should be done in a high intensity style. This will create a high level of muscle stress without straining the muscles.

Practice push-ups properly like this:

  1. Get down on the floor face down and rest against the surface with your palms and socks.
  2. Bring the shins together.
  3. Put your hands at chest level.
  4. Lift the body so that all parts of the body are straightened in one line.
  5. In a quick, push-up style, do 15 to 25 upper body lows and lifts.

The number of approaches is 5. The time interval between recovery sets is 75 seconds.

breast augmentation pumps

Dumbbell bench lying on a horizontal bench

Before starting to exercise, it is important to choose the optimal weight of weights. In the first warm-up approach, light dumbbells weighing 2-3 kg should be used. In subsequent working sets, the mass of the projectile should be 80 to 85 percent of the maximum of one repetition.

Bench technique:

  1. Secure 2 dumbbells in your hands.
  2. Lie down with your back on a horizontal bench.
  3. Place your feet on the surface of the floor.
  4. Lift your arms with weights up, placing the dumbbells at chest level.
  5. While inhaling, slowly lower the shells, spreading your elbows to the sides.
  6. As you exhale, quickly straighten your arms.
  7. Do about 10 repetitions.

The number of sets in the exercise is 5. You should rest for about a minute between them.

dumbbell bench press for breast augmentation

Layout lying on an incline bench

The exercise aims to work the bust in its upper part. The arrangement contributes to the development of a beautiful "path" between the right and left breasts, visually increasing its size and improving its shape.

Sequence of execution:

  1. Lift the back of the bench approximately 45 degrees.
  2. Secure the dumbbells in the hands.
  3. Take a seated position on the bench, resting your spine against his back.
  4. Lift the projectile and bring your hands together (this position is the starting position).
  5. While inhaling, spread the dumbbells to the sides (while lowering the arms, they should bend gently at the elbow joint).
  6. As you exhale, raise and lower your hands with weights at chest level.
  7. Perform 8 to 12 repetitions.

The number of sets is 4-5, the rest time interval between sets is 60-75 seconds.

incline bench layout for breast augmentation

Swing the dumbbells forward

The main load during exercise falls on the front delta bundle. Its development, in turn, contributes to the fact that the chest in the upper part takes a more rounded shape.

Perform the swings correctly like this:

  1. Squeeze 2 dumbbells in the hands and lower them to the front of the thighs.
  2. Put your feet together.
  3. While exhaling, with a quick rocking motion, raise your arms with weights in front of you.
  4. While inhaling, gently lower the dumbbells.
  5. Do 10 to 12 repetitions.

Volume and intensity of exercise: 4 sets with a rest interval of 40 seconds.

swinging your arms forward for breast augmentation


Allows the simultaneous study of the widest and pectoral muscles. At home, it is advisable to perform this exercise on a bench or chair. This will allow your arms to move back more strongly, thus increasing the range of motion.


  1. Hold a small dumbbell in the palm of your hand.
  2. Lie down with your back on a chair (buttocks should hang down).
  3. Focus with your feet on the floor, bending them at a right angle.
  4. Stretch your arms with a weight behind your head, lowering them as much as possible (your arms should stay straight).
  5. As you exhale, lift the dumbbell to chest level.
  6. Inhaling, return the projectile towards the head.

The number of repetitions is 12-14, series - 4-6. Rest between sets - 45-55 seconds.

breast augmentation exercise sweater

Dips on uneven bars

This is one of the best exercises for pumping the lower pectoral muscle. Along with this, the shoulder triceps also receive a development.

If you follow the technique of push-ups on the uneven bars, you can noticeably improve the shape of the breast in just one week.

Sequence of execution:

  1. Wear sports gloves.
  2. Jump on the uneven bars.
  3. Bend your knees slightly.
  4. While inhaling, slowly lower your body.
  5. As you exhale, lift the body.

The number of repetitions is 8-10, approaches - 4-5. The break between sets is 1 minute.

When lifting the torso, it is important to tilt the body forward a bit. This is necessary to shift the stress of the load from the triceps from the shoulder to the pectoral muscles.

breast augmentation dips


Exercise for breast growth is attractive because it can be done in almost any situation: at home, at work, on vacation, while traveling.

The execution technique looks like this:

  1. Bring your palms together in front of your chest (imitation of prayer).
  2. Raise your elbows to a horizontal plane.
  3. Relax the trapezius muscles.
  4. For 10 to 15 seconds, press firmly with your palms together.
  5. Relax for 20 seconds and do another 10 to 12 similar presses.
palm exercise for breast augmentation


Exercise can be classified as static because the load on the pectoral muscles occurs without performing the movement.

Algorithm of actions:

  1. Approach the wall, stopping a meter away from it.
  2. Lean your body forward and place your palms on a vertical surface at chest level.
  3. With leg strength and body weight, press against the wall, as if trying to move it.

It is necessary to apply pressure for 15-20 seconds. After that, you should rest for 10-15 seconds and perform a few more approaches.

breast augmentation exercise wall


The exercise puts a load on the front deltas, lower and middle parts of the chest. For convenience, it is best to train in a large room with at least 7-10 meters of free space.

Execution technique:

  1. Squeeze 2 dumbbells in your hands and lower them to the side of the thighs.
  2. Place your feet shoulder-width apart and straighten your back.
  3. When stepping with the left leg, lift the right dumbbell upwards (the hand should move slightly to the left during the lift).
  4. Without pausing, take a step with the right leg while simultaneously lifting the left dumbbell and lowering the right.
  5. During an approach, you need to complete approximately 10 to 12 steps.

The number of approaches is 3 to 5. You should rest for about a minute between them.

In the absence of a large room, the "skier" exercise can be performed on the spot, by bringing the leg back after each lifting of the dumbbell.

breast augmentation exercise skier

Chair pumps

The main task of the exercise is to strengthen the chest in its lower part.

Sequence of execution:

  1. Place a chair in front of you.
  2. Turn your back and lower yourself into a squatting position.
  3. Take your arms back and grasp the edges of the chair with your palms.
  4. Slightly move your feet forward so that the body weight is completely transferred to the shoulders.
  5. Inhaling, bending the arms at the elbow joint, lower the body down.
  6. When exhaling, push up on the chair.
  7. Do as many reps as possible.
  8. After a minute's break, perform 4 more similar approaches.

The exercise is technically difficult and requires strong muscles and good physical condition. For this reason, it is not suitable for beginner women.

breast augmentation chair pumps


The exercise requires good stretching and flexibility. Overweight girls and those who have not completed physical education for a long time should do so with caution and only after a full warm-up.

Method of implementation:

  1. Take a lying position on the floor, face down.
  2. Bend your knees, reach your ankles with your palms and grab them.
  3. Pull your arms back as much as possible.
  4. Lock in this position for 15 seconds.
  5. Relax for 25 to 35 seconds and repeat the exercise several times.

Lesson Plan

In order to obtain the maximum result from gymnastics, it must be performed regularly according to a pre-established plan. A set of strength training exercises, including classic push-ups, bench press with barbells lying on a horizontal bench, cabling lying on an incline bench, swings with dumbbells, push-ups on the chair and on the uneven bars should be performed. times every 4 days. Lighter loads ("wall", "palms", sweater and "crescent") can be done every other day.

It should be borne in mind that it is impossible to achieve the growth of a female breast by training alone. The main factors affecting the size and shape of the bust are a balanced diet and the normal functioning of the endocrine system.

increasing exercise for breast augmentation

Features of training for different people

For middle-aged and mature women, it is important to stimulate the hormonal system in order to activate the production of substances responsible for muscle tone and elasticity of the breasts. Heavy strength exercises will be best suited for this task: push-ups on uneven bars, dumbbell press lying on a horizontal bench, conventional push-ups. In addition, you can use energy-consuming loads that create high functional stress in the body: squats with dumbbells or a barbell, deadlifts, interval running for short distances.

The volume and intensity of strength training should be increased gradually.

In order to exclude contraindications related to age or the presence of diseases, on the eve of training it is necessary to consult a trainer or sports doctor.

For girls under 25 and teenage girls, exercises aimed at maintaining the tone of the pectoral muscles will bring the greatest benefit: "wall", "crescent", "skier", "palms". For the fair sex at this age, you should also be focusing on your overall health. For this, it is recommended to eat well, spend more time in the fresh air, play sports, regularly expose your body to cardio loads: running, swimming, long walks.

It is important to follow a regimen of training and rest. It has been found that if you exercise, eat and sleep at the same time, it will be much easier for the body to maintain normal functioning of organs and systems, which will have a positive effect on height and height. breast shape.