Although the free weights in the gym are often occupied by grunting, sweaty men, don’t let this intimidate you. Free weights can add variety to your workout routine and challenge your muscles slightly differently than machines. The chest press, for instance, can effectively work your pectoral muscles. These muscles are located right below your breasts, and by firming them, you can combat gravity and keep your breast looking perky. Use minimal weight to learn proper form, and once you got that down, slowly increase the resistance.
Grasp a set of dumbbells and sit down on the edge of a flat bench. Bend your knees, place your feet on the floor and rest the dumbbells on your thighs.
Roll back onto the bench one vertebra at a time. Your buttocks, back and head should securely rest on the bench.
Face forward and tighten your abdominals to help you stay put on the bench.
Bend your elbows 90 degrees and move them outward so your body resembles a T-shape and the dumbbells are horizontal and hover next to your chest. You should sense a stretch in your chest.
Extend your elbows and press the dumbbells straight up toward the ceiling. Count to three as your hands ascent to ensure you’re moving slowly. Keep your elbows slightly bent and exhale at the end of the motion. Focus on the contraction in your chest.
Inhale and lower the dumbbells as you count to three and sense the stretching sensation in your chest.
Perform eight to 12 chest presses, and slowly work your way up to finishing two to three sets.
For variety, perform unilateral chest presses, during which you alternate between your right and left arm, or finish one set with your right hand before switching to your left.
If you’re using a challenging weight, always have a spotter present just in case you need help finishing the exercise.
Women’s Health Big Book of Exercises