How to Tone the Breasts Using Dumbbells for Women

Regular strength training exercises will tone the muscles underneath your breasts.

Regular strength training exercises will tone the muscles underneath your breasts.

The breasts are made of fatty adipose and connective tissues. Underneath the breast tissues, you'll find the pectoralis major and minor muscles -- commonly referred to as the pecs. Strength training exercises that target the pecs will tone the muscles underneath the breasts, but not the breasts themselves. This helps give your breasts a natural lift without surgical enhancement. If you are new to exercise, start with 2 to 5-pound dumbbells and work your way up. When you can complete 15 repetitions with ease, it's time to upgrade to heavier dumbbells.

Dumbbell Bench Press

Lie on a weight bench with your feet flat on the floor on either side of the bench.

Hold a dumbbell in each hand with an overhand grip.

Bend your elbows and tuck your upper inner arms into your sides. Raise your hands to your shoulders and position the dumbbells directly in front of your shoulders, palms facing the ceiling.

Straighten the arms fully as you extend the dumbbells toward the ceiling. Arms are positioned directly over your shoulders, with your elbows straightened.

Bend your elbows and return the dumbbells to the starting position in front of your shoulders for one repetition. Tuck your upper inner arms into your sides.

Perform 12 to 15 repetitions, working your way to three sets.

Decline Dumbbell Bench Press

Lie on a decline weight bench with your head pointing toward the floor. The decline should be set at a 30- to 45-degree angle.

Hold a dumbbell in each hand with an overhand grip.

Bend your elbows and tuck your upper inner arms into your sides. Raise your hands to your shoulders and position your dumbbells directly in front of your shoulders, palms facing the ceiling.

Raise the dumbbells toward the ceiling, extending your arms fully. Align the arms directly over the shoulders and straighten your elbows.

Lower the dumbbells back down to your shoulders, tucking your upper inner arms back into your sides. Repeat for 12 to 15 reps, working your way up to three sets.

Dumbbell Flyes

Lie on a flat weight bench.

Place the soles of your feet flat on the bench and bend your knees.

Hold a dumbbell in each hand with an overhand grip.

Extend your arms fully toward the ceiling. Align the arms directly above your shoulders, straightening the elbows.

Open your arms out to either side in an arcing semi-circle, bending your elbows as you lower the dumbbells. Keep your arms in line with your shoulders the entire time.

Move the arms back up above your body with a slow, controlled motion.

Perform three sets of 12 to 15 repetitions.

Items you will need

  • Two dumbbells
  • Stability ball (optional)
  • Weight bench (straight and decline)

Tip

  • You can also perform dumbbell flyes and presses while sitting on a stability ball. The addition of the stability ball forces your core muscles to contract in order to keep you balanced. Sit on the ball with your feet flat on the floor and lean back to a 30 to 45 degree angle.

Warning

  • Speak to your doctor before beginning an exercise program.
 

About the Author

Nicole Carlin is a registered yoga teacher. Her writing has been published in yoga and dance teacher training manuals for POP Fizz Academy. Carlin received a Masters of Arts in gender studies from Birkbeck University in London and a Bachelors of Arts in psychology from Temple University, Philadelphia.

Photo Credits

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