Step 1. Lie down on a mat. Hold one weight in each hand and extended your arms out at shoulder level. Raise both arms straight up together above your body, keeping your elbow slightly bent, so that the weights meet over your chest. Return the weighs out to your sides at shoulder height. Repeat the exercise 13 to 15 times.

Step 2. Lie down on a mat. Extend your arms and hold the weights up in the air over your chest. Bend your elbows and lower the weights toward your chest, with your elbows out to the sides at shoulder level. Extend your arms straight back up over your chest. Repeat the exercise 13 to 15 times.

Step 3. Take a weight in each hand, extend your arms out to each side and do 15 small, backward circles about a foot in diameter. Widen the circles slightly and do another 15, then repeat these two steps going forward.

Breasts contain no muscles but only fat cells, milk-ducts and glands held together in a web of soft connective tissue so by exercising you cannot increase your bust size. Neither wills exercising directly reduces a heavy bust. This is especially true if your breasts are heavy if however you are over weight. A weight reducing diet combined with regular exercises will help you to reduce your weight as well as you bust size. Exercising however has several other advantages as well; it tones up the muscles on which the breast tissue lies. So if your bust-line measures less than what you would like then exercises would give you backup chest line firmer and a more prominent thus making your bust appear larger.

Pec Press: Using three-to five-pound weights, lie on your back, with knees bent. With your arms outstretched to each side, slowly bring your arms together, hold for one second and then slowly lower your arms again. Work your way up to three sets of 10 - 12 reps every other day.

Butterfly Press: Using two three to five-pound weights, sit on the edge of a chair with your back straight and arms at your sides. Slowly raise your arms to the side to shoulder level. Hold this position for a count of four, and then slowly return to starting position. Work your way up to three sets of five to seven reps every other day.

Wall ups: These are done by standing about two feet from a wall, facing it. Place your hands at chest level flat against the wall. Now, lean slowly toward the wall using your arm and chest muscles to control your motion until you have your nose against the wall.

Push back to your original position. Repeat this motion 15 times. To increase the effects of this exercise, when you reach the point of lean that stresses the chest muscles most (you'll feel it), pause and hold for a count of 10 or 15, then finish the motion.

Pectoral Push-Ups: Lie face down on the floor and raise up, as if doing conventional push-ups, but keep your forearms and elbows on the floor. Hold for thirty seconds. Repeat five times. Inverted Push Ups: Stand with your legs two to three feet from a wall and your palms on the wall. Slowly lower your chest to the wall by bending your elbows and then slowly push your body back to starting position. Repeat 10-12 times.

Stabdhasana

Stand straight with your feet shoulder apart. Raise your arms to shoulder level, elbows bent so that your hands are in front of your chest and your elbows are the same height as the shoulder. Bend the wrist upwards slightly and spread the fingers of your hands. Imagine that you are pressing both hands against a solid object-hold the muscles of the hands, forearms, upper arm and chest region as tightly as if to rush the object you are holding. Focus your eyes in the space between your hands. Hold this position for 20 seconds, muscles as tight as possible, and repeat 3 to 5 times.

Dwikonasana

Stand straight with your feet shoulder apart. Extend your arms behind your back and interlock your fingers. This is the starting position. Bend forward from the hips, and at the same time, raise your arms behind your back as high as possible, without straining. Use your arms to accentuate the stretch to the shoulders and chest. Look forward with your face parallel to the floor. Hold for 30 seconds before returning to the upright position and relaxing your arms. Repeat 3 to 5 times

Sajah Stabdhasana

Sit in vajrasana (sit on your legs, with legs touching the ground), look forward and hold your arms straight on the sides so that they are in line at the shoulder level. Stretch your hands backwards as though to touch the back of the palms together. Keep your back straight and your head and neck in line with the body. Hold this position for 20 seconds and repeat 3 to 5 times.

Bhujangasana

Lie on your stomach with your legs straight, feet together and flat on the floor. Place your palms on the floor, below and slightly to the side of the shoulders, fingers forward. Point your elbows backward and close to the sides of your body. Rest your forehead on the floor and close your eyes. Relax your whole body, the lower back in particular. Slowly raise your head, neck and shoulders. Straighten your elbows and raise the trunk as high as you can, using the muscles of your back rather than your arms. Then use your arm muscles to further raise the trunk and arch your back more. Gently tilt your head backwards and look up. Keep your public bone in contact with the floor and raise your navel. Unless your spine is very flexible your arms will remain slightly bent. Hold for 20 seconds and repeat 5 times, gradually increasing the time that you hold the posture. bend your arms and lower your body to floor to return to the starting position.

Ushtasana

Sit in vajrasana. Stand on your knees and feet together (or separate if more comfortable), feet flat on the floor. If this is difficult, begin with the balls of your feet on the floor. Lean backward, slowly reaching for the right heel with the right hand and then the left heel with the left hand. Do not strain. Push your abdomen forward, keeping your thighs vertical, and bend your head and spine backwards as far as possible. Support your body weight using your arms and legs, and try to relax into the stretch. Hold in this position for 20 seconds and repeat 3 to 5 times, gradually increasing the time that you hold the posture. Slowly release the hands rom the heels one at a time to return to the starting position.

Always keep your midsection firm.

When using a bench to perform chest exercises always make sure your lower back is pushed into the bench.

Never hold your breathe when performing chest exercises. At the hardest point of the exercise breathe out.

E.g.. Bench Press: Breath out as you push the bar upwards away from your body.

Train all body parts not just your chest. Men tend to spend hours training their chest and often forget about training the rest of their bodies. What's the use of having a strong chest if the rest of your body looks out of shape?

Train all areas of your breast rather than just one breast enlargement exercise.

For those of you who find it uncomfortable laying down on benches, why not use machines instead. Pec Decs, Seated Machine Bench Presses etc offer a seated bench which has adjustable seat pads. This keeps your lower back nice and secure.

If you find yourself in an awkward situation where your flat bench isn't adjustable and your feet can't touch the ground when laying down, bend your legs and place your feet on the end of the bench.

Note: Always perform a warm up before your workout, a cool down after followed with a good stretch.

Lie face down on the floor and position your hands at 6 inches apart, 24 inches apart, or as wide as possible for the close, medium or wide variations, respectively.

Your palms should be down, in contact with the floor. Your legs and body should be straight and your head should be in line with the spine.

Press yourself upwards, fully extending your elbows and supporting the lower body on the toes.

Alternately, this exercise can be performed with the knees bent - supporting the lower body on the knees, as shown below.

Lower down again, but do not allow your body to make contact with the floor. Repeat. Strengthens chest, triceps and deltoids

Position your hands at 6 inches apart, 24 inches apart, or as wide as possible for the close, medium, or wide variations respectively.

Your palms should be down, in contact with the floor and your elbows should be bent so that your face is close to the floor. Your legs should be elevated on a bench or chair and your body should be straight.

Press yourself upwards, fully extending your elbows.

Return to the starting position.

Strengthens chest, triceps and deltoids

Flush out toxins from the breast via the lymphatic system

Bring nutrients to the tissues

Decreases the symptoms of PMS, menopause and menstrual cramps.

Contributes to improved skin tone while promoting relaxation and balancing your energy.

Diminish benign breast cysts while helping to flush lymph nodes and stimulating your glandular system when you do regular breast massage.

General breast care and health, prevent breast infection and cancer.

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