30 Day Challenge : How to get bigger breast

How to get bigger breast

Today I will share with you ladies an unusual challenge.

This challenge will change your mind about chest workouts, I know that most of the women are afraid of chest workouts they have that image that they will have bad looking chest and strong shoulders like men.

But if you complete this challenge, I will change your mind and I will prove to you that you will have that nice sexy looking breasts and shoulders that you dream of.

Here we go!

1- The exercises

1 standing chest stretch


Standing chest

A warm-up exercise that will stretch the muscle tissues that you are going to work on, and Prepares you mentally for the workout.

How to do it :

  • Extend your arms out to the side at shoulder level.
  • You have to feel the stretch along the front of your chest.
  • Hold the position for 40 seconds.
  • repeat it for 3 times.

2 push ups


push ups

A great exercise, that doesn’t require any equipment, good for your chest because it helps develop the size of pectoralis major muscle that makes up most of the chest wall.

Your breasts sit on top of this muscle, and it will make your breast look bigger and helps work your shoulders arms and core.

How to do it :

  • lay down and put your hands under your shoulders.
  • keep your feet close together and your back straight. (ladies, if you can’t do a standard push up you can lower your knees and let them on the ground and do all the other steps)
  • slowly now lower your chest to the ground but don’t touch it and go back up to the start position.

3 Reverse dumbell fly


reverse dumbell fly

Again a great exercise that will stretch all your chest muscles and help you to get a beautiful breast shape.

How to do it :

  • stand straight up and hold a dumbbell in each hand.
  • slightly bend your legs at the knee, push your butt backward, and lower your chest to the ground like in the picture.
  • now slowly lift your arms to the sides until you get them parallel to the ground hold that position for a second and lower them slowly to the start position.
  • Do 3 sets of 12 reps.

4 dumbbell fly on a flat bench 


dumbbell fly on a flat bench-

A basic exercise includes lots of benefits for your upper body biceps, triceps, shoulders and especially your pectoral muscle, the muscle located behind your breasts.

How to do it :

  • hold a dumbbell in each hand (small weight dumbbell that you can handle easily) and lay flat on the workout bench.
  • extend your arms wide parallel to the ground and under your shoulders level and your elbow facing your chest.
  • now start lifting your arms above your chest with your elbows facing each other until the dumbbell touch each other above your chest and hold for a second.
  • now slowly go back to start position by lowering your arm.

5 Wall press UP


Wall press UP-

Wall press is a good exercise to strengthen your chest, that doesn’t require any equipment and helps you to grow your chest muscle, leading to the bigger breast your looking for and helps shape your shoulders, arms, and back.

How to do it :

  • stand in front of a wall and press your palms flat against it at the same weight as your chest.
  • slowly move forward until your head nearly touches the wall.
  • return to the start position slowly while keeping your hands on the wall.
  • do 5 sets of 30 reps.

6 incline dumbbell press


incline dumbbell press

A strong classic exercise, helps you to get round tight breast because it targets the muscles located behind the breast tissue (the pectoral muscles) that supports the breasts.

It will help increase your chest size, grow your breast and even push them forward a bit.

How to do it :

  • start by positioning the workout bench to a 45-degree angle
  • now sit on the bench and hold a dumbbell in each hand.
  • It will help increase your chest size, grow your breast and even push them forward a bit.
  • now slow and steady start lifting up the dumbbell until reach a higher position (Your hands fully extend.) stay in that position for a second and start lowering the dumbbell until you get them on the same level as your ears.
  • repeat this motion 10 reps for 3 sets.

2- The Challenge Calendar

Week one :

You are going to perform three sets of every exercise listed in this challenge with two minutes rest after every exercise.

week two :

The same routine as in the first week, but this time you are going to do 6 sets instead of 3, and you are going to take the third day of this week off for rest.

Week three :

This week you are going to do 6 sets of every exercise listed with 25 reps in each set and you are going to take the next day off.

You are going to repeat this routine for the whole week, train a day and take the next off, train a day and the next off.

In conclusion, you are going to work out for 4 days and take 3 off.

week four :

The same routine as in the third week, but this time you are going to do 30 reps in each set and you are going to do 6 sets of every exercise.
With the “work a day and take the next off” routine.

3- Tips to help you get more results

  • Avoid doing Botox:

It’s very tempting because it’s fast and seems harmless.

Many women invest lots and lots of money in Botox for lifting their breasts and to get that look they are looking for.
But Botox, in reality, is a trap it will destroy the natural firmness and elasticity of your breasts and you will lose that shape faster then you think.

You will become a prisoner for it because Botox is like cocaine only last for a short period and loses his effect.

You will go back in worst shape than you started, then you will become addicted to it but the natural ways like these challenges and the hard work will give you breast that lasts for many many years and with clean eating habits you will gain more than nice-looking breasts you will gain a healthy body.

  • Wear the right size bra:

Wearing a bra that is too small will actually make your breasts look smaller, not bigger and will cause the blood flow in your breast to decrease can lead to unwanted health consequences such as breast cancer.

On the other hand, wearing a bra that is too big willing to make your breast hang loosely due to the effect of gravity and lead to loose breast and may cause back pain.

So if you want to wear a bra that makes your breasts look bigger, just wear the size that fits it perfectly.
consume more phytoestrogen-rich foods :

Flax seeds, pistachios, chestnuts, cashiers, red wine, green tea, strawberries, raspberries, green beans, squash and many a more are rich in phytoestrogen, food affects every part of our body and this case will help you achieve your target.

  • Eat more estrogen-rich foods :

Estrogen is a female hormone that influences the size of your breasts.

Eating more foods that are rich in this hormone will help you get bigger and fuller breasts and decrease the risk of various diseases.

Here’s a list of estrogen-rich foods: Kidney beans, cheese, lentils, yogurt, fenugreek seeds, brown rice, barley, carrots, cucumbers, beetroot juice and spices like sage.

Choose your favorites of the list and add them to your daily diet.


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