Does training for more perky chest exist? Expert answers and gives exercises –

When it comes to breast volume, Brazilian women seem to be among the most uncomfortable with the issue in the world. according to the last report of the International Society of Plastic and Aesthetic Surgery (ISAPS), published in December 2019, Brazil is the second country that most performs aesthetic procedures on the planet (second only to the United States). If you fit into the group of those who would like to change the region, but are still far from considering surgery, you probably already asked yourself: is there bigger chest workoutsmaller or larger?

The issue is quite complex. The breast is made up primarily of adipose tissue (fat). The weight loss caused by the combination of training + a balanced diet, then, can even generate a certain change in the volume of the region. “Thinking aesthetically, strength training makes the breast firmer as well, as it tightens the muscle mass that lies beneath it. But it doesn’t necessarily guarantee more support — this has to do with the region’s anatomy, which we can’t change except with surgical procedures”, explains personal trainer Pedro Gorgulho (@pedrogorgulhoda), technical director of the gym network Biophysicalin Minas Gerais.

Well, so the bottom line is that one exercise session alone isn’t going to bring major changes to that part of the body. But it can strengthen it and make it a little tougher! Anninha Martins (@balletblend_), physical education professional, dancer and creator of the Ballet Blend, teaches three protocol movements to strengthen the pectorals. Check out:

Training to strengthen the chest

On three supports, bend your elbows and leave one leg in arabesque (elongated). Place your hands shoulder-width apart on the floor and place your body weight on your arms. Go down and up slowly.

Do 3 sets of 8 repetitions.

Bend both elbows and place your knees on the floor with your feet crossed. Bend your elbows and slowly return.

Do 1 set of 16 reps.

Start in a high plane (standing) with your elbows bent and your palms facing inwards. Keep your feet in first position. Remember to keep your abs engaged throughout the movement. Perform the adduction and abduction of the arms slowly.

Do 3 sets of 16 repetitions.

Equipment to enhance your chest workout

1 – Abdominal wheel

It may even have “abs” in its name, but it also places a lot of demands on the chest area. Check out different exercises you can do with the device in our matter. Buy it here: Vollo Sports, Exercise Rode, R$75.80.

2 – Resistance band

We don’t know if we love the practicality of this accessory or its more affordable price. Buy it here: Live Up, Medium Resistance Elastic Band, R$39.

3 – Weight

Classic, with it you can do more traditional chest exercises (like the bench press). Buy it here: Iniciativa Fitness, 3kg Coated Halter, R$80.