Myth 1: Women will get bulky and huge if they lift like men, so they need a much different program.
Fact: Female hormones will prevent this in all but the most extreme cases. The truth is that programs designed for men’s strength apply for women as well. If you want firm, feminine breasts, build muscle like any male power lifter.
Myth 2: You can spot reduce, so work your chest more and the fat melts away in that spot.
Fact: Fact loss is distributive throughout the body, not localized. Dropping weight will reduce your breast size, but it reduces all fat proportionally at the same time. If you want to drop some fat, find the right balance between weight loss to reduce sagging and too much that will result in baggy skin.
For all weighted exercises, try using the heaviest weights that are challenging for 4-8 repetitions per set. Then repeat this for 5-8 sets a few days per week. If you are able to complete 15 repetitions or more at a weight, this is a sign you are not lifting heavy enough and should add more mass to the bar. Perform the lifts to build strength, not for maximum repetitions, and watch your muscles naturally pull your breasts into the best shape of your life.
- Pushups – These are excellent exercises for the pectoralis major and pectralis minor. Start on your knees, then progress to your toes, then try resting your feet on a chair or an exercise ball to increase the difficulty.
- Dumbbell press and bench press – Similar to the pushup in the muscles they target, these two exercises allow you to move heavier weights and build greater strength. Lying on a bench, try pressing one arm at a time with the dumbbells to work on stabilizing muscles too.
- Incline dumbbell press and dips – Both of the these exercises build the upper portion of the pectoralis major and the pectoralis minor. You may need to work up to completing a full dip, but the incline dumbbell is a simple exercise that will yield excellent results.
- Dumbbell fly and cable crossover – Another excellent exercise for the pectoralis major, you should keep your elbows slightly bent in the same position as you flex instead at the shoulder.