The reverse-grip (palms-up) bench press takes pressure off your shoulders while still working your pecs, and targets your triceps to an even greater degree than standard bench presses allow.
When to do it: Early in your upper-body workout
What it hits: Pecs, triceps
How much to do: 3–4 sets, 8–10 reps
How to: Reverse-Grip Bench Press
- Lying on a flat bench, grasp the bar with a supinated (reverse) grip, hands shoulder-width apart, and thumbs around the bar.
- Press the bar back up to the start position in a slight backward arc without letting your elbows flare out.
- Don’t lock out your elbows at the top of the rep; keep a bend in your arms, maintaining control of the weight at all times.
- With your elbows tucked in close to your sides, slowly lower the bar down to your lower pecs, and touch down softly.
- Press the bar back up to the start position in a slight backward arc without letting your elbows flare out.
- Don’t lock out your elbows at the top of the rep; keep a bend in your arms, maintaining control of the weight at all times.
:
Nothing short of surgery or gaining body fat can actually increase the size of your breasts. As for making them look bigger, well, that's why the chunk of change we spend on bras each year is larger than the GDP of Iceland.
Push-ups and padding aren't your only options, though. Developing the muscles underneath your breasts will enhance the look of your breasts.
MOVE 1Dumbbell Bench PressLie faceup on a bench with your arms straight, a dumbbell in each hand (A). Lower the dumbbells until they’re close to the sides of your chest (B), then press them back up to the starting position. That's one rep. Do 10 reps, then go to move 2 without rest.
MOVE 2PushupStart on all fours, your palms slightly wider than your shoulders, feet close together. Your body should form a straight line from head to toe (A). Lower down until your chest almost touches the floor. Keep your upper arms at a 45-degree angle to your torso (B). Pause, then push back to the starting position. Do 10 pushups and rest 90 seconds.
Repeat moves 1 and 2 one more time (so you'll do each exercise twice). Rest 90 seconds before move 3.
MOVE 3Incline Dumbbell Bench PressSit on an adjustable bench set to a low incline (about 15 to 30 degrees) and place your feet flat on the floor. Grasp two dumbbells and hold them up above your shoulders, arms straight (A). Slowly lower the weights down to the sides of your chest (B). Pause, then press the dumbbells back up toward the ceiling. Do 10 reps, then go to move 4 without rest.
MOVE 4Dumbbell FlyLie faceup on a flat bench with your feet flat on the floor. Hold a pair of dumbbells above your shoulders with your elbows slightly bent (A). Keeping the slight bend in your elbows, lower the weights until your elbows are even with your chest (B). Keep the same bend in your elbows as you press the weights back up. Perform 10 reps. Rest 90 seconds.