Here are several simple exercises for chest enhancement. You don't need to go to the gym, you can do them at home while watching TV or listening to your favorite CD. Do each exercise at least 2 times.
Posture 1:
1. Kneel down with your arms naturally hanging down.
2. Move your upper body back, sit your buttocks on your heels, and breathe at the same time.
3. Bend your arms in front of your chest, palms facing each other, fingertips touching your chest. Hold your chest and lower your head.
4. Shift your weight forward, lift your head and chest, straighten your upper body, and inhale. Bring your arms back to a ready running position.
Lying posture:
1. Lie on the floor or bed, holding dumbbells in both hands.
2. Extend both arms, rely on the contraction of the chest muscles to lift your arms straight up, then relax and return. Repeat 15-20 times.
Lifting posture:
1. Sit cross-legged on a chair, keeping your upper body upright.
2. Put your hands together in front of your face, try to raise your elbows, and make circular movements around your chest. Inhale when your hands move above your head.
Reverse support posture:
1. Sit on a chair with your arms supported on both sides of the chair.
2. Shift your weight to your arms, lean your shoulders back, extend both legs, squeeze your buttocks forward, lift your head and chest, and keep your body straight for 5 seconds.
Open and close stretching posture:
1. Stand straight with your feet shoulder-width apart, make fists, and keep your left and right arms close to your body on both sides.
2. Bring both arms forward and then back. Repeat 10-20 times.
Elbow crossing posture:
1. Raise both arms to shoulder height, palms parallel to the front, elbows and body bent at a 90-degree angle.
2. Place one hand on the elbow of the other hand.
3. Use force to extend the upper arm backward and push the chest forward.
4. Alternate between left and right hands, repeat 10-20 times.
Head and chest lifting posture:
1. Lie on your back, with your head, feet, and arms firmly on the ground.
2. Lift your body up to do a chest raise and hold for 2-4 seconds. Repeat 6-10 times.
Breathing posture:
1. Inhale and exhale slowly, extend both hands forward at shoulder height.
2. Slowly separate both hands to the sides.
Expansion posture:
1. Sit cross-legged on a chair, stretch your shoulders back as much as possible, bring your shoulder blades closer to the middle of your back, expand your chest, exhale and then inhale.
2. Rotate your left and right arms around your shoulders. (Image source: PConline Photography Tribe)
Additional reading:
Enhancing your chest without gaining weight. You can have both.
5 simple tips for a healthy and perfect chest.
Effective chest massage techniques before bed.
