TOP‑4 exercises for the tone of the pectoral muscles

March 17, 2016, 6:16 p.m

The belief that exer­cise can dras­ti­cal­ly increase breast size is a deep mis­con­cep­tion. And the fact that phys­i­cal activ­i­ty is impor­tant for breast tone is a fact. If you reg­u­lar­ly give a load to the pec­toral mus­cles, this will improve its elas­tic­i­ty and form a beau­ti­ful pos­ture for its own­er. The eas­i­est and most effec­tive exer­cis­es for chest mus­cle tone include the fol­low­ing: chest press, push-ups, squeez­ing the palms and exer­cise against the wall.


chest press

You need to lie flat on the bench and per­form exer­cis­es with dumb­bells in both hands. Raise the dumb­bells up, both dumb­bells should meet each oth­er in the mid­dle of the chest and then slow­ly low­er back to the start­ing posi­tion. This exer­cise can be done on the floor. To do this, bend your knees, put your feet on the ground. For each of the exer­cis­es, do 3 rep­e­ti­tions and hold them for 5 sec­onds.

Push ups


It seems that this is one of the sim­plest exer­cis­es, but in fact, it involves all mus­cle groups when per­form­ing. This allows you to judge its impres­sive ben­e­fits. It is per­formed on the floor. In gen­er­al, it can be described as a bench press in reverse. They give the great­est effect when the hands and feet are wide­ly spaced and stand on some sup­port. This allows you to go low­er and guar­an­tees a greater load on the mus­cles. In this exer­cise, the pec­toralis major mus­cle works as much as pos­si­ble. Hold the low­er posi­tion for 3 sec­onds and return to the start­ing posi­tion. Repeat this pro­ce­dure 5–10 times.

Push off the wall

For those who have not pre­vi­ous­ly been involved in fit­ness, it is rec­om­mend­ed that you first get com­fort­able in push-ups from the wall. That is, per­form a sim­i­lar move­ment, rest­ing your hands on the wall, lean­ing at a slight angle. Place both palms against the wall and place your feet shoul­der-width apart. Bend your arms at the elbows and slow­ly spread your weight slight­ly even­ly between both arms. You can feel your chest mus­cles tense up. Straight­en your arms, return to the start­ing posi­tion and repeat 20 times. If such push-ups are not dif­fi­cult, then you can safe­ly pro­ceed to the clas­sic push-ups.

Clench­ing hands or sta­t­ic clench­ing


Stand­ing straight, squeeze your palms. Hold the ten­sion until you feel ten­sion in the pec­toral mus­cles. Try to keep the chest tight for as long as pos­si­ble. Per­form 4 such approach­es. Repeat 8–10 times.

You can also use dumb­bells. As a weight, you can use dumb­bells of 0.5–2 kg, depend­ing on phys­i­cal fit­ness, or ordi­nary water bot­tles.


As you can see, the set of exer­cis­es is not at all dif­fi­cult. By doing these exer­cis­es, you will strength­en the mus­cles of the chest and give them a more attrac­tive appear­ance.

Read more

We train with plea­sure: how to tone mus­cles with­out a gym

How to keep your breasts firm?

pho­to Bur­da Media

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The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.

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