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Get a killer cleavage with just a pair of dumbbells!

May 19, 2014 15:50 IST

Get a killer cleavage with just a pair of dumbbells!

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Brinda Sapat

Want to flaunt a sexy, well toned cleavage? Fitness expert Brinda Sapat gives you a few tips on how to shape up your bustline.

Nothing is more attractive than a well worked-out body!

So grab a pair of dumbbells, some exciting music and let's get the party started!

This article only deals with chest exercises, but it is very important to balance it out by doing an equal amount of exercises for the back of the shoulder and back muscles (trapezius). The triceps also get overloaded, so some bicep exercises must be performed too.

You will need:
1. A pair of dumbbells (anywhere from 3-5 kilos)
2. A bench
3. A mat

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Image: Alessandra Ambrosio models a Victoria's Secret maillot
Photographs: Victoria's Secret ad campaign

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Get a killer cleavage with just a pair of dumbbells!

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Chest Flyes

Lie face up on a bench with your knees bent and feet flat. Hold dumbbells in both hands.

Start with the arms extended overhead in line with the chest, with the palms facing each other.

Keep the elbows slightly bent.

Slowly lower your arms taking them down to the sides in line with the shoulder. Squeeze the chest as you lift the arms up.

2 sets of 12-16 reps.

Chest Flyes

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Image: Katheleno Kenze
Photographs: Courtesy Kingfisher Swimsuit Calendar
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Get a killer cleavage with just a pair of dumbbells!

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Chest Press

Stay lying face up on the bench. Grab your dumbbells.

Start in the same position as the previous exercise.

Turn your palms to face front. This time bring the weights down to your chest, with your elbows bending entirely and pulling down.

Push the arms up by squeezing the chest but do not lock the elbows.

Do 2 sets of 12- 16 reps.

Chest Press

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Image: Nargis Fakhri
Photographs: Cover of GQ India, April 2013

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Wide to narrow forward raises

Stand with your feet hip distance apart holding dumbbells in both hands.

Start with your hands down, wide apart from your body.

Raise the arms forwards, bringing them in towards each other, at shoulder height. Lower slowly.

Do 2 sets of 8-12 reps.

Wide to narrow forward raises

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Image: Priyanka Chopra
Photographs: Cover of GQ India, December 2012
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Push Ups

Lie face down on a mat. Come up on your knees and place your hands wide apart.

Now lower your hip till it is in line with the shoulders and knees. The knees and feet stay on the floor.

Holding your body in that straight line bend your elbows and lower your body towards the floor.

Squeeze your chest and push yourself back up to start position.

Do not jut your hip back into an all 4's position.

Do 2 sets of 12-16 reps.

Stretch out the chest muscles by linking your fingers behind your back and raising your arms as high up as possible, without leaning your body forwards.

Open up your chest and hold for 20 seconds.

Do these exercises on alternate days; thrice a week.

And remember to work out the back too!

Push ups


Image: Jennifer Lawrence
Photographs: Dimitrios Kambouris/Getty Images
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