This article is the meat of the Your Best Bust program. It consists of solid chest exercises created to meet your specific needs as a woman. Included are some upper-back exercises that will provide balance, strength, and good posture for your upper body. Whether you are a large-breasted woman or a small-breasted woman, doing these exercises will help you achieve a significant improvement in the look of your bust line. If you are small-breasted, you can expect enhanced cleavage as well as the appearance of a larger bust line. If you are a large-breasted woman, firming the underlying chest muscles will offset sagging and give you a pretty uplift. If you’ve just had a baby, you will find that doing these exercises is especially critical to keeping a youthful sexy shape. Basically, all women benefit.
As you proceed through the program remember to work at your own level of difficulty. If you need to stop for a brief rest during your workout, that’s OK! Better to go at your own safe pace. Start up again when you are ready. These will get easier. But remember, you must do each muscle group in the program two to three times a week on alternate days to get Your Best Bust results. Your muscles actually repair and develop primarily on the day in between your workouts. That is why when you do resistance (weight) training you should never work the same muscle group two days in a row. If you prefer, it is perfectly acceptable to do the chest muscles one day and the upper-back muscles the following day. Always be sure to do the warm-up in article 2 before you begin each workout session and end with the cool-down in article 4. Feel the surge of energy within. Think positively about your new tiptop shape! Let’s move on to the Your Best Bust workout. Yes, you can do it!
The Chest Section:
Why the Chest?
I’ve already explained a number of times how working the underlying chest muscles will give the appearance of a prettier bust line. That is why you are reading this article and I promise that will remain our focus. You can read article 1 again on "How It Works" if you need a review. However, there are other practical and medical benefits that are the results of developing the chest muscles. I thought you would be happy to hear about a few of them.
For practical purposes, your chest muscles are used for pushing or hugging. The pectorals are there for you when you need to push a luggage cart at the airport, a wheelchair of a loved one, or a shopping cart filled with groceries. You may even have to push away several admirers after completing this program. Just a warning! On the other hand, isn’t it nice that the same muscles that are used to push away somebody or something can also bring you a warm embrace? Push or hug- both actions use the pectorals.
For medical purposes, it helps to keep the pectoral muscles strong. They should be just as healthy as any other muscle in the body. The pectorals are extremely important in that they attach to the shoulder joints. The shoulder joints are very prone to injury. By keeping the chest muscles strong you can avoid painful joint mishaps that may happen while you are doing any pushing.
Helpful Chest Workout Hints: Practice Set-When weights are used in a given exercise, always do an easy warm-up set. That may mean you do the exercise with no weights or at least much less weight than you would in the regular set. Even professional power-lifters do easy warm-up sets before a specific exercise. This is not to be confused with the general warm-up that you did in article 2.
Bench Angle Adjusting the workout bench to various angles puts the focus on different chest muscle fibers. For example, if a workout bench is in an incline position, you are concentrating on the upper chest muscles. If you are working on a flat bench or on the floor, the emphasis is on the middle chest muscles. If you put the workout bench in a decline position, the main contraction is in the lower chest muscles. I have not specified decline position exercises in this workout because they are the least important chest exercise for women. As you become more confident and comfortable with the following chest workout, you can use this knowledge about the bench angles to adjust the bench exercises to meet your own personal needs.
Chest Exercises Order Experts usually disagree as to what is the best order to do chest exercises. It’s a debate that won’t end soon. Much depends on personal likes and dislikes. I recommend that for the first couple of weeks, you do the chest exercises in this article in the order I have given you. At that point, you may wish to switch the order. You can then see what works best for you. For example, muscles are usually less efficient at the end of an exercise session than they are in the beginning or start of the session. You could switch the order of exercises around for variety to ensure that you reach Your Best Bust potential.
Keep Elbows Bent Do not lock your elbows. This is a dangerous mistake that many women make during chest exercises. Straight arms with locked elbows put unnecessary stress on the elbow joint, which could inflame the joint or possibly give you tendonitis. By keeping your elbows slightly bent, the focus is on the chest muscles, where it should be.
Do Not Arch the Back As you get stronger, it is only natural to try to lift more weight. I encourage you to do that so as not to become stagnant. Just don’t become overzealous. If you use too much weight you will be forced to arch the back. This will not strengthen the chest. It will however, overwork the lower back and cause injury.
The Chest Results Are In
Before many of my clients begin this program I am often asked, "When will see results?" That is a very good quest ion. As with all workout programs much depends on the genetic makeup of your muscles. For example, the percentage of slow versus fast twitch muscle fibers will make a difference in how quickly you tone up. More fast twitch fibers in one’s body composition generally means that a woman will firm up faster. See article 1 if you need a review. Whatever your genetic makeup, if you do the exercises properly you can expect to feel a good soreness in your chest area immediately after your first or second workout. This is normal. Look for a beautiful visible change to Occur within four to six weeks. Be patient. Be consistent. It works!
Here is a word of caution to those women who are overweight. As you progress through the program, your breasts may seem smaller. Don’t be discouraged. That is a very normal Occurrence and a positive change. It means that you are losing excess body fat-usually under the arm area and rib cage. You know, the stuff that negates a smooth look under your clothes. Firming and toning the chest muscles will give you uplift and ultimately a much prettier bust line.
Exercises and Equipment Following is a list of the chest exercises I’ve specifically designed to target the appearance and health of the female upper body.
1. Muscle Woman Stance
2. Flat Bench Press
3. Incline Fly
4. Chest Pullover
5. Wall Push
6. Modified Push-Up
7. Isolation Chest Press
8. Wrist Chest Press
Minimal equipment is needed for this segment of the program. Chair-Make sure it has a tall back. Adjustable Workout Bench-Home workout benches are relatively inexpensive nowadays. However, if you don’t have one you can use an elevated workout step or a very firm cushion as a substitute.
Hand-Held Weights-It’s best to start out with light weights such as two to five pounds. If that is too heavy or if you have never exercised before try the movements with no weight until you have mastered the correct form. Soup cans are an excellent inexpensive alternative.
Muscle Woman Stance: I love this movement! It is such a psychologically powerful stance. Some experts conclude that it does little for strengthening the chest. They are correct. It does, however, provide an isometric contraction for the deltoids (shoulders), upper trapezium (back) and biceps (upper arms) and offers some resistance for the chest. An isometric contraction simply means that the muscle contracts without lengthening. This exercise benefits your upper body and more importantly will give you a big boost of confidence just because it feels so cool. Something about the stance makes me smile. You’ll want to say, "I am a woman’ I can achieve my dreams!" You go girl!
Start: While sitting with your feet hip-width apart and your arms at your sides, bend your elbows to create a 90-degree angle upwards. Keep the elbows even with the shoulders out to the side. Your upper arms should be parallel to the floor for the entire exercise. Squeeze your shoulder blades together and press them into the chair. Inhale at start.
Movement: Using your own body’s resistance slowly push the elbows and arms together toward the front of your body as you exhale. Continue to press your squeezed shoulder blades into the chair. Inhale as you return to start position. (Repeat twenty times.) A "Female" Secret: For best results, focus on contracting your chest muscles. If done correctly you can actually feel and see your breasts slowly lift up and down throughout the exercise. Work it baby!!
Option: For more of a challenge, use light two to five pound handheld weights, Just be sure that if you use the weights you decrease the repetitions in each set. Instead of one set of twenty repetitions, do three sets of eight repetitions.
Flat Bench Press: This works your entire chest area with a strong focus on the middle and outer pectorals. The triceps and deltoids are also stimulated.
Start: Lie on a flat workout bench with a light weight (two to five pounds) in each hand. The weights should be placed near each armpit with palms facing upward. Do not take the elbows lower than just below your shoulders. Inhale.
Movement: Exhale as you slowly raise the weights upward and twist the wrists inwards until your palms face the wall behind you and your arms are extended. Bend your elbows to lower the weights and return to start. Do three sets of eight repetitions.
Tip: Be sure not to arch your back when you lift the weights.
Option: If this is too difficult, you can perform the same movement on the floor.
Incline Fly: This is a great chest exercise to help create cleavage and uplift. It also works the front deltoids and triceps.
Start: Set the workout bench so that it is angled at a 30- to 60-degree angle. Sit with your back pressed against the incline portion of the bench. Hold a light weight (two to five pounds) in each hand. Raise your arms so that they are fully extended right over the shoulders with your palms facing in. Twist the outer wrists together to force an extra bust-boosting contraction.
Movement: Inhale as you slightly bend your elbows to lower your arms in a half circle pattern. Your elbows should stop just below shoulder level. Be sure to feel the stretch In your upper chest. Now exhale as you slowly return to start. Do three sets of eight repetitions.
Tips: Make sure you flex the chest muscles on the way up. Visualize a pretty uplifted bust line. Do not take the elbows lower than just below shoulder level so as not to injure the rotator cuff (shoulder joint).
Option: If this is too difficult, try doing the exercise on a flat bench. It’s even easier to do the exercise on the floor. You can take it to a more advanced level by increasing the weight.
Chest Pullover: Talk about getting a lot out of one exercise. The chest pullover strengthens the entire chest, upper back, shoulders, arms, and even the abs.
Start: Lay on a flat bench with your feet planted on the floor. Your arms should be up directly over your shoulders. Hold one light weight (two to five pounds) with both hands. Your palms should be facing up so that one end of the weight is resting in your palms and the other end of the weight is hanging down over your face. Inhale.
Movement: Without bending your elbows, slowly take your arms back directly behind you till the weight is even with the back of your head. Exhale as you return to start. Do three sets of eight repetitions.
Tip: You may feel the urge to arch your back as you lower the weight. Don’t do it! Select a lighter weight or no weight at all if you can’t do the move with a slow, controlled motion.
Option: If the exercise is too difficult, try doing it on the floor. For more of a challenge, rather than lying on the bench place just your shoulders on the bench. Your hips should be off the bench and feet flat on the floor hip-width apart. Pull the weight to the opposite side of the bench.
Wall Push: This is another great exercise for the entire chest. !f you have back problems, you will really like it because it puts absolutely no stress on the back.
Start: Walk to a bare wall. Raise your arms to shoulder level, slightly wider than shoulder distance apart. Place your palms flat against the wall so that your fingertips are pointing up. Back your feet away from the wall as far as you can. Keep your hands in position. Hold your tummy in and your butt tucked under. Inhale and bend your elbows as you lean forward into the wall to start.
Movement: Slowly exhale as you push away from the wall until your arms are extended. Inhale as you return to start. Do ten of these and gradually work up to twenty.
Tip: The tendency will be for you to stick out your butt Try not to do that. Think of keeping your body in a straight line from head to toe. Of course, a slight protrusion of your buns may be part of your natural curves.
Option: To increase the difficulty of the exercise, proceed through the movement at an exaggerated slow pace. Count slowly to four as you push off the wall and then count slowly to four as you return to start.
Modified Push-Up: This strengthens the chest as well as the shoulders and the triceps. For many women, the traditional push-up is too difficult. If that is you, it is far better to do this modified version in correct form than to try to show off and end up injuring yourself. Doing any exercise in a sloppy form will not get results and you could cause more harm than good.
Start: Lie on your stomach. With elbows bent, place your palms flat against the floor so that they are in front of your shoulders and a little to the side. Fingers should be pointing forward. Cross your ankles and bend your knees. Raise your body slightly. Inhale to start.
Movement: Exhale as you slowly push your body up. Slowly return to start. Repeat ten times and gradually work up to twenty.
Tips: Throughout the entire exercise keep your body in a straight line. Keep your chin tucked in a few inches toward your chest. Don’t drop your head. Make sure that the elbows are never locked.
Option: Once you have mastered the modified push-up, you can try the traditional push-up. It’s the same as the modified push-up except that you support your lower body with the balls of your feet rather than bending at the knees. It is still critical to hold your tummy in and keep your butt tucked under.
Isolation Chest Press: Remember the old standby exercise and song, "We must, we must, we must improve the bust!"? When done properly, there actually is some benefit to this classic isometric exercise. As you may recall, that means isolated muscles contract and you can get results without moving a joint. This exercise works the upper, lower, and mid-level chest muscles. Start by standing. Clasp your hands together in front of you and press them against each other.
• First press your hands together in front of you at the waist level with slightly bent elbows and contract your chest muscles. Hold five seconds and release.
• With bent elbows, press your hands together in front of you at breast level. Contract your chest muscles. Focus on the feeling of your chest flexing. Hold five seconds and release.
• With bent elbows, press your hands together just above your breast at the shoulder level. Contract your muscles. Feel them working. Hold five seconds and release.
Tip: Try to do these throughout the day. It’s OK if you want to wait till you are alone and sure that no one is looking. I have been doing this exercise since was a young girl. I may not have understood the movement at that time, but I am now convinced that it has contributed to the current uplift of my bust line. You may be giggling, but a lot of celebrities are doing my isolation chest press in their dressing rooms behind closed doors. The secret is out.
Wrist Chest Press: This is another great exercise that specifically targets the chest muscles.
Start: At chest level place your right wrist over your left wrist. Movement: Use your wrists for resistance as you hold them together for a count of five. Alternate wrists by placing your left wrist over your right and hold them together for a count of five. Do this sequence five times.
Tip: Be sure to feel and see the chest muscles lifting up throughout
The Upper Back Section:
Why the Upper Back?
I’m a big believer in balance. Everything in life needs balance, including your workout if you wish to function properly. That’s why I always recommend an exercise program that includes the opposite muscle group of the part of the body that you are working on. For example, if you work the front of the legs (quadriceps) you must work the back of the legs (hamstrings). If you work the front arms (biceps) you must work the back of the arms (triceps). It adds up to a balanced body and better results.
I’ve created this program to develop beautiful chest muscles. However, by incorporating upper back exercises into your workout, you will avoid "the gorilla look." That’s the physique male body builders who over-train take on when they attempt to develop their pectoral (chest) muscles. An even more critical factor is that if you only train the pectorals, you will end up with unbalanced strength. If muscles on the front of your body are stronger than the muscles in the back, you are more prone to injury. Pairing the strength of the front and back muscles will ensure a beautiful equilibrium. Doing the back exercises in conjunction with the chest exercises will improve your bust line ten-fold. They also are marvelous for strengthening and sculpting the back. You will thank me when you see how dynamite you look in backless and strapless tops.
Helpful Upper Back Hints.
Practice Set-I’ve already recommended a warm-up practice set for all of your weighted chest exercises. It’s just as imperative to do a light weight or no weight warm-up set before you begin each weighted back exercise. In fact, regardless of what weight routine you do, put the warm-up practice set to practice!
Back vs. Arms-Many of the exercises in the upper back section include a lot of upper arm movement. In everyday life that is fine. For the purposes of this section of the article, it is a good idea to isolate the back muscles as much as possible. That is where your mind over your body comes into play. Consciously focus on contracting your upper back rather than contracting the arms. This will ultimately result in faster beautiful back results.
Appropriate Weight-When it comes to working out with weights, I find that there are three types of individuals.
1. Those who don’t use enough weight.
2. Those who use too much weight.
3. Those who use just enough weight.
Hopefully, you are the third type. If you don’t use enough weight, it’s basically a waste of time. Oh sure, you may be burning off a few insignificant calories, but you are ultimately doing nothing for your strength and muscle development. For safety, I recommended a light or no-weight start in this program. Use that as a baseline until you get stronger. Using light or no weight in the beginning helps you to learn the correct form for a given movement. Be sure to add on more resistance when you have accomplished the correct form with your current weight. If you use too much weight you are setting yourself up for immediate or future injuries. Using too much weight forces you to bring in other muscles to assist in the movement. Consequently, too much stress is placed on your joints and you won’t do justice to the muscle group that you are trying to work on. It may also cause you to become discouraged enough to quit exercising. That is why it is always best to use just enough weight to create a safe challenge in any given set.
Posture Maintaining good posture will help you get the most results from the upper-back exercises. They work best when the spine is elongated. Take a look at article 5, where posture is discussed in detail. Good posture will not only help you with your form in these movements but also enhance Your Best Bust development. This will carry through into your everyday life to help you deliver a dynamic look of confidence.
Shoulder Blade Action-Many of the exercises in the Your Best Bust program require you to squeeze the shoulder blades together. Strengthening the trapezius muscles through the upper-back exercises in this section will help you become more proficient at the skill. In fact, in time, as with any newly learned movement, you will perform the squeeze without even thinking about it. This action is important for preferred results. Use your mind over body skills when doing any shoulder blade action.
The Upper Back Results Are In.
Everybody wants a quick fix to a great-looking back. These exercises are created to give you the fastest results possible. Understand that it is typical for muscles of the back to develop at a slower pace than other parts of the body. Your genetics will make a difference in the rate of results. Generally, you should see visible change in your smaller back muscles somewhere between six and eight weeks. Lats can take a little longer but are well worth a consistent workout. You will immediately feel an awareness of your back-muscle strength. You will love the immediate release of tension in the neck and back. Improved posture will follow. Be aware of good muscle soreness and the positive changes in your back. Enjoy the process
Exercises and Equipment.
Following is a list of upper-back exercises that will complement the chest exercises for a prettier bust line. These will also strengthen the back and improve posture.
1. Dumbbell Row with Bent Arm
2. Seated Two-Arm Row
3. Body Pull
4. Barbell Row
5. Shoulder Raises
Here is a list of equipment needed for your upper back. exercises. Chair-The same chair you used for the chest exercises is perfect for the upper back exercises as long as it has a tall back. It should be sturdy enough to stay stable against the resistance of your body weight.
Hand Held Weights-Remember that it is best to start with light weights, such as two to five pounds. As is true with the chest exercises, if two to five pounds are too heavy or if you have never exercised before, try the movements with no weight until you have perfected the form. Canned foods can be substituted as excel lent inexpensive weights. As you get stronger, it is a good idea to increase the weight.
Barbell Not to be confused with the bell on the bar of your local tavern. This is a long bar that can be used with varying degrees of weight or with no weight at all. You can purchase one at a number of sporting goods stores. Broomsticks make a perfect inexpensive alternative. You can use water bottles or milk bottles that have handles on them to create different weight variations. Be sure to switch the side of your body that the broom fibers are on between sets. The fibers add a little b it of weight. Switching sides will help you maintain balance. You could also remove the broom fibers. Adjustable Workout Bench The same one that you used in the chest exercise routine will work fine for this segment.
DumbelI Row: This exercise is anything but dumb. It provides excellent stimulation to all muscles of your upper back, shoulders, and indirectly to your biceps (upper arms).
Start: Stand on the right side of your workout bench. Place a light weight in your right hand. Hold it down at your right side with your palm facing in toward your body. Bend over from the hips as you place your left knee and left hand on the bench to help keep your body sturdy. Hold your abdominals in and back straight. Your back should be parallel to the floor. Let gravity pull your right arm straight down.
Movement: Your right palm will face your body as you lift your right arm up and back until your shoulder and elbow become parallel with the floor. At this point take the elbow a little higher than your back and rotate the right elbow toward your left side. Pause to fee! the contractions in your back muscles. Slowly return to the start position. Repeat on the other side. Do three sets of eight repetitions on each side.
Tips.. Remember to keep the movement slow and Controlled. If you go too fast, gravity will be doing all the work and you won’t get the benefit of a solid muscle Contraction. Do not Use too much weight. You could Injure your shoulder and rotator cuff if the resistance IS too heavy.
Option: If this is too difficult, you can raise the elbow slightly higher than the back and skip the elbow rotation. It’s still important to pause and contract the back muscles when the elbow reaches is peak point just above the back. Another option of course is to simply lighten the load, which means use less or no weight.
Seated Two-Arm Row: This is a great one to add beautiful definition to your upper body and trapezius muscles.
Start: Sit on the end of a workout bench with your knees and legs together. With a light weight in each hand, bend forward from the hips so that your breasts rest gently on your thighs. Your arms should be hanging down with the weights close to your feet and your palms facing behind you.
Movement: Keep your arms dose to your body as you bring the weights up to hip level. Rotate your palms so that they face the front. Raise the elbows as high as possible. At this point, give your shoulder blades a good squeeze and hold for a few seconds. Return to start slowly. Be sure to rotate palms so that they are facing behind you again. Do three sets of eight repetitions.
Tips: Remember to keep your elbows close to your body at all times. There usually is a tendency to swing the arms out to the side. That is a totally different exercise, which works the shoulder more than the back. Use slow controlled movements. Focus on the shoulder blade contraction in the up position and a good stretch when your arms are hanging down.
Options: To simplify this exercise, eliminate the palm rotation. You still will need to raise the elbows high and squeeze the shoulder blades together. For more of a challenge, gradually increase the weights.
Body Pull: This is a great exercise that will help to define that pretty V shape in the back. It works the latissimus dorsi (lats) and the lower back.
Start: Grab the back of a tall, sturdy chair or slanted workout bench and stand a couple of feet away from it. Your feet should be flat on the floor to start. Raise your arms and place your open palms on the back of the chair so that they face down toward the floor. Keep your back in neutral alignment as you bend your knees and stick your buttocks out. With your arms reaching out toward the bench, you should feel a stretch in your back.
Movement: Using only your back muscles, roll up on the balls of your feet toward the bench or chair. Your arms will draw in closer to your body as you raise yourself up and straighten your body out. Slowly return to start. Stay in the start position and stretch your back for a few seconds before beginning the next repetition. Do ten repetitions.
Tips: Hold your abdominals in throughout the entire exercise. Keep the shoulders relaxed. Do not raise them to the ears. Remember to Jet your back do all the work. The arms should only be a stabilizing force.
Option: This is too difficult try doing fewer repetitions. Perhaps you haven’t worked the se muscles like this before. Give it time. You will get better: An advanced version of the body pull is the "chin-up." You can either use a store bought chinning bar or any bar that allows you to hang from your arms. Monkey bars and jungle gyms work great for this as well as the old fashioned "T" shaped clothes pole traditionally used to hang clothes outside to dry. Whichever chinning bar you use, grab it with an underhand shoulder-width grip and pull yourself up and down. Start with just two repetitions and gradually increase. They can be difficult, so be patient with yourself.
Barbell Row: This exercise works the upper and middle back. It additionally stimulates the shoulders and biceps.
Start: A barbell with no weight added on should be placed in front of you on the floor. You can also place it on a box to make it easier for you to reach. Use a broom if you don’t have a barbell. Stand with your feet hip-width apart. Lean forward from the hip and bend slightly from the knees. Lift the bar off the floor or the box with your palms facing down. Raise your upper body to a 45-degree angle to start the exercise. Keep your arms straight down.
Movement: Exhale as you hold your abdominals in. Bend your elbows and lift the barbell toward your chest. Stop when the bar hits just below your chest Slowly lower the barbell back down. Do three sets of eight repetitions from the 45-degree angle.
Tips: Do not arch your back or round it. Keep it in a safe neutral position. Keep your feet planted on the ground and your tummy tucked in for a sturdy position. This will protect the lower back. No jarring movements! Keep it smooth and slow.
Option: If this exercise is difficult, you could make it a little easier by doing the entire movement with your palms facing up. This will allow the biceps (upper arms) to assist you in the move until you are stronger. Think of the upward palms as "training wheels" for your barbell row exercise. For more of a challenge do the exercise at a slower pace. You can also add on more weight. Good job!
Shoulder Raises: This exercise is fun to do and really works the back, especially the trapezius muscles (traps).
Start: Stand with your feet hip-width apart and a two to five-pound light weight in each hand. Hold the weights in front of your thighs with your palms facing down.
Movement: Raise your shoulders up toward your ears. Hold for a second and then return to start. Do three sets of eight repetitions.
Tips: The trapezius muscles often tighten up in a stressful situation. This exercise will help you remove some of the tension. You can do it anywhere. Keep the shoulder movement in a straight up and down vertical motion. Hold your abdominals in and maintain good posture throughout the entire exercise.
Option: Use less or no weight to simplify the movement. When you become stronger, you can have more of a challenge by adding more weight
