While breast sizes and cleavages are largely affected by the number of fats distributed in the area as well as genetics, there are some exercises that can help to enhance the appearance of your cleavage and give you that additional confidence boost when you wear that low cut dress. In addition, exercising is a natural and healthy way to get an amazing body, without the risks and complications of artificial methods that require going under the knife.
Read on to learn more about the 5 exercises that are effective at creating a more defined cleavage!
1. Military Press
This exercise requires lightweight dumbbells, which can be substituted with a pair of one-litre water bottles.
- Stand up straight, keep your shoulders opened and slightly rolled back. Hold one weight in each hand.
- Raise the weights to your shoulder level, such that your elbows are aligned directly below your wrists.
- While inhaling, raise the weights above your head. Slowly exhale and lower the weights back to your shoulder level.
- Repeat this 10 times to complete a rep, and perform up to 5 reps.
2. Chest press with resistance band
As its name suggests, this exercise requires a resistance band with handles. Loop your resistance band on a firm and immobile anchor, positioning the band at your chest height.
- Stand with your back to the anchor, and hold each handle of your band in front of your shoulders. Your elbows should be bent near to your shoulders with your palms facing down.
- Step forward until there is no slack in the band, and bring one leg forward into a slight lunge.
- Engage your chest muscles as you push the handles forward, directly aligned to your chest height. Push until your arms are straightened and bring both handles together, side by side.
- Immediately bend your arms and return to the starting position.
- Do this for 15 times to complete a rep, and repeat it for 3 reps.
Photo: Pondok IBU
This exercise requires no equipment and is ideal for strengthening your pecs and increase the volume of your bustline.
- Kneel down and go into the push-up position. Your feet, up to your knees, should be placed on the floor.
- Position your arms slightly more than shoulder-width apart. Raise your body up by straightening your arms. Position your head to be slightly ahead of you instead of facing directly into the ground.
- Bend your arms and contract your core muscles, while you slowly lower your body down until your arms are at a 90 degrees angle to your body.
- Pause in the position for 2 seconds and explode back up to resume your original position.
4. Incline Chest Flies
This exercise requires a set of weights and an incline bench adjusted to 45 degrees angle.
- Sit on the incline bench and extend your arms directly above your upper chest with weights in each hand.
- Your palms should be facing each other, and allow your elbows to bend ever so slightly so that it isn’t locked.
- Make sure your shoulders are opened, not raised and pressed down towards the incline bench.
- As if drawing a large semicircle, open your arms to the side until your hands are in line with your chest. Stay in this position for 2 seconds.
- Contract your upper chest muscles while you bring your arms back to the starting position.
- Continue for 15 times to complete a rep, and repeat the rep for 3 times.
5. Front Dumbbell Raise
This exercise requires weights of about 1kg.
- Stand straight with your feet together. Bring your arms in front of your thighs, holding weights in each hand. Your palms should face your body.
- Raise your right hand up until it levels with your shoulder height. Hold in the position for 2 seconds before lowering it back down slowly.
- Repeat this on the left arm.
- Continue alternating between both arms for 8 times, and repeat this for 4 reps.
Cover Image: Drmarcelloaquinoplastica.net