When it comes to exercising the pectoral region of women, traditional push-ups tend to be the most recurring exercise. However, this is not the only way to increase strength and define the breasts.

Most pectoral exercises involve and strengthen the shoulder, triceps, and back muscles, so check out the best exercises to get the desired results.

Chest Exercises

Y-Lift

1. Take a pair of light dumbbells and stand with your feet hip-width apart and your knees slightly bent.
2. Next, hold the weights in front of your thighs.
3. Keeping your back supported, pull your shoulder blades down and back while lifting the weights above your head in the Y position.
4. Come back to start at a slow and controlled pace. Do 4 sets of 20 repetitions.

Flexion

1. Start in a high position with your hands under your shoulders.
2. Wrap your back, keeping your shoulder blades back and bending your elbows to lower your body in a long line.
3. When the arms make 90 degree angles, press back to start.
4. Perform eight to 12 repetitions and rest for 15 seconds.

Tip: If you are not ready for a full push-up, do inclined push-ups or leave your knees on the floor.

Rear side elevation

1. Stand with your feet hip-width apart, holding dumbbells with palms facing forward.
2. Immediately after, bend your knees, move your hips back and bring your torso to parallel with the ground.
3. Without moving your torso, lift your arms straight out to the sides at shoulder height.
4. Perform 4 sets of 20 repetitions.

Alpinist

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1. Start the exercise in a plank position, then perform a push-up.
2. Then pull your right knee toward your chest, return to the beginning, and quickly do the same with your left.
3. Continue alternating for a count of four in total.
4. Do eight to 12 repetitions and rest for 15 seconds.

Tip: Keep your shoulders on top of your elbows and wrists during this exercise.

Open Dumbbell Supine

1. Using your legs to help lift the weights, lift the dumbbells to hold them with your arms extended directly over your chest.
2. Keeping a slight bend in the elbows, inhale and lower both arms to the sides in a "T" as the shoulder blades come together naturally.
3. When the dumbbells reach shoulder height, pause, exhale, and squeeze your chest to pull them back to the starting position.
4. Do three sets of eight to 10 repetitions.

Tip: The best way to make this movement easier or harder is to change the weight of the dumbbells.

Arnold press

1. Start sitting with your body slightly bent backwards, legs extended, knees bent gently, heel on the floor and arms at your sides holding a pair of dumbbells.
2. Then bring your arms in front of your body (elbows bent at 90 degrees and in line with your shoulders).
3. Hold this position while extending your arms out to the sides and pressing some weights toward the ceiling.
4. Reverse the movement to bring the elbows back in front of the face.
5. Perform eight to 12 repetitions and rest for 15 seconds.

Read also: Can't do push-ups? Understand what your body is saying

Punch with the pulley handle

The cable pulley is a unilateral exercise that helps you create equal strength on each side of your body. Therefore, the primary muscles you will use for this exercise are your pecs and shoulders to punch and your back to keep you stable.

1. Start standing with your feet a little less than hip-width apart.
2. When you are ready to start, squeeze your glutes and keep your back straight.
3. Then hold the strap on your left arm so that it touches your shoulder, while squeezing your right arm in front of your shoulder. Repeat on the opposite side.
4. Do three sets of 10 repetitions per side.

Gluteal bridge with dumbbells

This exercise works the pectorals with the dumbbells, and also strengthens the glutes.

1. Lie on your back with your knees bent and feet flat on the floor, arms stretched across your chest, holding the dumbbells with your palms facing forward.
2. Raise your hips in the air, then bend your elbows to the sides to bring your triceps down to touch the mat.
3. Finish with eight to 12 repetitions and rest for 15 seconds.