20-minute upper body workout that can sculpt your arms and lift breast

As you know, a beautiful, supple and high breast is the pride of any woman. All women want to have a beautiful and tight breast, and it’s not surprising.

However, the nature gave this dignity not to all women. In addition, even if you have naturally beautiful breast, then it may lose its former form after a while.

This can be affected by factors such as breastfeeding, age, a sharp increase in weight or its frequent fluctuations, and much more.

With the help of regular care, you can significantly improve what you have at the moment.

So, look through the list of the most effective exercises for the your breast muscles development: Shoulder Press, Tricep Extensions, Tricep Dips (using bench or chair), Up & Down Plank and Plank.

You should do four sets with five repetitions of each exercise. Perform this workout at least two times a week, and you will see the results quite soon. It will take no more than twenty minutes.

Do not forget that your body should develop harmoniously. Otherwise, it will look disproportionate. Therefore, is not worth neglecting the basic exercises for all muscle groups.

The main task should be the development of the whole body, and not of a certain part of it.

Workout for the breast is often combined with workout for the back. If the emphasis during the training should be done on the breast, the exercises for its development should be done first. This will achieve maximum dedication due to the fact that you have more strength at the beginning of training.

#1. Shoulder Press

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– Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).

– Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.

– Lower the bar down to the shoulders slowly as you inhale. Lift the bar back up to the starting position as you exhale. Repeat for the recommended amount of repetitions.

#2. Tricep Extensions

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– To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.

– The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position. Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.

– Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step. Repeat for the recommended amount of repetitions.

#3. Tricep Dips (using bench or chair)

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– Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.

– Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.

– Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

#4. Up & Down Plank

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– Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.

– Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

#5. Plank

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– Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.

– Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.

– Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back. Hold the position for 20 seconds.

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