让你拥有更好的胸型

Breasts area is one of the most problematic zones in female body. Many women are mistaken by believing that weight trainings boost the breasts size (i.e. mammary glands). Unfortunately this is not so since mammary glands mainly consist of fatty tissues. On the other hand, you can develop chest muscles located under the breasts. This way you can enlarge the size, the clavicles will not stick out too much, the breasts will be supported by muscles, and they will be lifted a bit and will be more expressive. The breast exercises practiced for this are quite simple, yet effective.
胸部是女性最关注的身体问题之一。很多女性误以为力量训练可以增加胸围。然而事实并非如此，因为乳腺主要是由脂肪组织构成，而力量训练主要锻炼的是肌肉组织。但从另一个角度而言，你可以通过锻炼胸部肌肉，来使自己的锁骨不那么突出，使自己的胸部更加挺拔，健康。下面，将介绍些比较简单有效的锻炼方法。

Bench-Press on Inclined Bench
斜卧推举

The back of the bench should be fixed at an angle of about 30 degrees. Take one weight into each hand and lift them up to the clavicle level. Squeeze your pectoral muscles and straighten your arms upwards. Bend your arms in the elbows, and slowly lower the weight down to the chest level. Once again straighten your arms. This exercise can be done even with weight bar or on a gym machine.
将长凳调节到30度角（一般健身房用于做腹肌训练长凳即可，也可以在地板上平地而做）。双手各卧哑铃一个，双臂伸直于胸正上方，然后慢慢弯曲手臂，将哑铃下放到胸前（第三根肋骨处），然后重新伸直双臂。重复这一过程10-12次。

Drawing the Arms Together
哑铃卧推

This exercise will improve your decollete visually since it develops the inner tracts of the pectoral muscles. Sit on the bench, hold the handles (keep the elbows bent), draw the arms together till they touch each other. The movement should be done using the force of the squeezed muscles, not the inertia. Pause for a moment at the end point and then slowly return to the initial position. The steps of the exercise may depend on the machine type. This exercise can also be done on a bench (in lying position) with weights.
这个练习可以让你穿低胸装时更好看。因为它锻炼你的胸大肌外侧翼下部及下缘沟。平躺仰卧于地板，双膝自然弯曲，双脚平放于地。提臀、收腹、腰部贴在地上，抓起哑铃，双手展开平放于地，手心向上。举起哑铃于前胸正上方，坚持3秒钟放下。动作要点：通过胸肌的收缩来完成动作，而不是惯性。

Bench-Press
卧推

This exercise develops literally every tract of the pectoral muscle, but requires some proper warm up. Lay down on the bench so that the rod is right above your eyes. Hold it with wide grip; lift the weight up and slowly lower it to the chest so that it touches your body roughly in the middle of the chest. Slowly return the weight to the initial position.
这个练习几乎锻炼所有各部分胸肌，但事先需要热身。躺在卧推凳上，让杠铃在你眼正上方。宽握杠铃，举起杠铃，下放到胸前，然后缓慢回到初始位置。

Those exercises can be done by women with little experience as well as those who do bodybuilding for quite a long time; the exercises are very effective at shaping breasts beautifully.
这个练习既实用与初学者，也适用于经常锻炼的人。它对于胸型的健美非常有效。

Pressure
撑胸运动

Stand tall facing the wall, lean against it with your hands. Press against the wall as hard as you can, as if you want to move it, keep on pushing for 10 seconds. Relax, shake your hands. Do a set of 10 repetitions.
面向墙壁站立，用双掌倚主墙面，略弯双肘，用力推墙，持续10秒。然后放松，手臂，做10组。

Elbows Touch
持肘运动

Stand tall, bend your hands slightly in the elbows, keep your hands on your hips. Try to touch your elbows one to the other behind your back, do not do it in jerks, but rather do it slowly, stretching the muscles for 10-15 seconds. Repeat 8 times.
站直，双肘略弯，双手放于臀部。从背面去抓自己的另外一个手肘，动作要舒缓，不能突然用力。放松肌肉10-15秒。重复8次。

Palms Pressing
手掌推压

Join your palms in front of the chest and press them hard against each other for 3-5 seconds. Repeat 8-10 times.
双手持胸，用力向内侧积压3到5秒，重复8-10次。

http://genxxl.com/workout/breast-workout/
http://geniusbeauty.com/about-sport-activities/how-to-make-breasts-beautiful-with-exercises/