(4) Bench Press For Fuller Breasts
It is one of the most important gym exercises to get bigger boobs without surgery. This exercise creates size & fullness on the upper outside of the breast. It is due to its focus on middle of the pectoralis muscles.
A regular schedule pushes the middle of the chest forward, making it larger. Women can perform this exercise either with weighted bar or even with dumbbells.
You can adopt both variations for variety. However, one who can’t workout with 45 pounds i.e. the weight of straight bars should better use dumbbells. You can also increase weights as you gain stronger.
Here is the step-by-step process or instructions for bench press:
(a) Lie on a flat bench. Your eyes should be under the bar for right position.
(b) Keep your feet flat on the floor for stability.
(c) Reach up & grip the bar. Make sure to hold the bar evenly by using the base of the palm.
(d) Keep your wrist straight & un-rack the bar.
(e) Get the bar in correct placement over your chest while keeping your elbows locked.
(f) Inhale & expand your chest to the maximum before lowering the bar.
(g) Lower the bar to mid-chest. Don’t touch the bar to the chest or bounce it off the chest.
(h) Exhale when pressing the bar from your mid-chest straight back up.
(i) Repeat 3 sets of 10 reps.
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