Mark Forge
There are so many different types of bra’s for women these days, helping them feel sexier than ever before. The good news for many is that you don’t need to spend hundreds of dollars on a push-up bra to help raise the ladies… there are targeted exercises that can help you out – push-ups are a perfect example of ways to naturally lift your breasts! Here are some other great exercises you can do if you want to add a little perkiness in your life.
Dumbbell Bench Press
First: Grab a flat bench at the gym, lay on your back, let your shoulders and elbows drop, hold a dumbbell in each hand on both sides of your chest.
Second: Push the dumbbells upwards, slowly, at the same pace, until the arms are fully extended.
Third: Hold for a count of 3 and slowly lower them back to the original position. Repeat 8 times.
Push-Ups
First: Start in a high plank positions, hands directly under the shoulders, feet are hip width apart and the core/abs are locked and pulled in tight.
Second: Keep the body in a straight line (from the top of your head, down the back of the neck, through the spin and past the legs) and slowly lower your chest to the ground keeping your elbows tucked into your sides.
Third: Push all the way back up until your arms are straight and you’re back in the plank position. Repeat ten times.
Straight Arm Pull-Over
First: Using a flat bench, lay on your back with your head at the edge of the bench. Cup one dumbbell overhead with your palms facing up.
Second: Lower the weight towards the floor until you can feel a light stretch in your chest and then bring the dumbbell back up to the starting position. Repeat 15 times.
Dumbbell Chest Fly
First: Lay on a flat bench on your back, holding dumbbells at the chest palms facing each other, and push the weights straight up until the arms are extended.
Second: Open the arms wide lowering the weights to the side as you go – you should end when your arms are about parallel to the floor.
Third: Bring the weights back into the center of your body, arms still extended fully upwards. Repeat ten times.
Chest Pass
First: Grab a medicine ball and hold it at chest height. Face a wall with your legs staggered.
Second: Take a step forward and force the ball into the wall from your chest.
Third: Catch it on the rebound from the wall. Repeat eight times.
Renegade Row
First: Get into a plank position with dumbbells in your hands positioned directly under your shoulders, feet are hip width apart and the core/abs are tightly pulled in.
Second: Lift one hand and row it into the chest, keeping the elbows tucked into the sides closely. Repeat on the other side.
Third: Do one push-up, and redo the exercise ten times.
