5 Workout Programs to Build Pectoral Muscle Mass

Owners of a third breast size rarely complain about the size of their mammary glands, since this type of bust is considered the most ideal in all respects. A bust of the third size stands out noticeably with its fullness, favorably emphasizing the advantages of the female figure.

As statistics show, almost 80% of men on the planet give preference to female breasts of such volumes , considering them quite lush and at the same time not sagging due to the weight of the mammary glands. The same opinion is shared by experts who are professionally versed in issues related to the mammary glands of women.

What does breast size 3 look like and how to determine it

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Various reasons can prompt a woman to accurately determine her breast size, but most often this question arises when purchasing underwear through online stores. This type of shopping does not involve trying on, so errors in determining bust size can cause a lot of inconvenience. Therefore, through simple and quick measurements, a woman calculates her breast parameters, namely:

• the girth of the torso under the mammary glands is measured;
• The measuring tape is used to determine the body circumference at the highest point of the chest.

The girl's breast size 3 in the photo looks very beautiful

From the two parameters obtained, the woman will need to calculate the difference and compare the resulting figure with the size table. When taking such measurements, it is very important to keep your back straight and not slouch. Also, a woman should ensure that the centimeter fits tightly to the body; at the protruding point of the chest, the girth is measured while inhaling, so that in the future the underwear does not interfere with breathing freely. The third bust size in the size chart is indicated by the difference of 16-17 cm between the two body girths.

Visually, the third bust size cannot be called an inconspicuous feature of the female figure. Frankly speaking, this breast size is considered ideal. Girls with ones and twos - this is the right path to size 3!

Beautiful breast size 3 in the photo

Often women of medium and large build, with wide bones, have such breasts. But there are still exceptions; sometimes nature rewards fragile petite girls with a third breast size, then size 3 looks almost perfect.

Visually, female mammary glands can be associated with different fruits; when talking about the third size, experts mention two medium-sized grapefruits. If your breasts look more like oranges, you should talk about a second bust size.

Photo of a girl with breast size 3

https://youtu.be/pRgL7G9eAV0

Deep chest muscles:

External and internal intercostal muscles:

The external intercostal muscles are located on the surface in the spaces between the ribs, from the spine to the cartilaginous costal tissue. They originate from the lower edge of the ribs, and are attached to the upper edge of the underlying rib. Their main function is to raise the ribs.

The internal intercostal muscles are located under the external ones and have a different fiber structure, to be more precise, the opposite one - thus they intersect with the fibers of the external muscles at an angle. They originate at the edge of the underlying rib, and then extend upward and forward, attaching to the overlying rib, reaching the sternum and are located between the cartilages of the ribs. The main function of the internal intercostal muscles is to lower the ribs. These 2 types of muscles take part in the process of Inhalation - Exhalation.

Subcostal muscles of the chest:

These muscles are located - bundles on the inner surface of our lower ribs. They differ from intercostal ones in that they span over one or even two ribs at once.

The main function of the hypochondrium muscles is the process of lowering the ribs. Thus, they take part at the moment when we exhale.

C grade: all the pros and cons

Speaking about the third breast size, the list of advantages and disadvantages of this breast size is almost the same.

Many women with a smaller bust size desire to increase it to a third size, considering it ideal. But in fact, there are some “side effects” hidden behind large size 3 breasts.

Let's start with the positive qualities of size 3 breasts:

• curvaceous forms make it possible to attract the attention of men with a deep neckline;
• A wide range of underwear is offered for breasts of this size;
• Almost all styles of clothing will suit such a bust;
• the breasts are quite sensitive to caresses;
• the ability to wear a bra without foam inserts;
• Lush breasts distract attention from any figure flaws.

Despite the fact that most men consider the third breast size to be ideal and the most attractive, there are many pitfalls hidden behind such a bust.

Disadvantages of C:

1. At a fairly young age, lush breasts sag downwards under the own weight of the mammary glands, which provokes sagging skin.
2. The third breast size retains its tone and elasticity for much less time when compared with a two and even a one.
3. A lush bust over time leads to back pain, sometimes even causing the development of a stooped spine.
4. Tight underwear inhibits blood circulation, which in the future leads to the loss of the original shape of the breast.
5. After lactation, such a bust often recovers poorly.
6. Playing sports and active movements lead to pain in the large breasts.

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Massive buttocks, large breasts and “inflatable” lips: anti-trends in plastic surgery and cosmetology

The top 5 most popular plastic surgeries over the past few years have remained virtually unchanged: breast augmentation, liposuction, nose reshaping, blepharoplasty and abdominoplasty (tummy tuck).
The most popular invasive procedures are the injection of botulinum toxin (for example, Botox or Dysport), hyaluronic acid fillers, as well as various chemical peels and microdermabrasion. However, most of the old techniques in both cosmetology and plastic surgery have been replaced by completely new ones. We talk about the main anti-trends. If plastic surgery used to be a kind of marker of wealth and well-groomed appearance, now it’s about looking like you didn’t do anything. In the 1990s, silicone breast implants were big and round, and facial surgery could make you look like the Cheshire Cat, says plastic surgeon Kamakshi R. Zeidler.

In most cases, plastic surgery boiled down to removing something unnecessary: ​​be it a hump on the nose or a crease on the eyelid. And now it’s time to harmonize your appearance.

Large breasts

We all remember Pamela Anderson in the 1990s, whose size 5 breasts haunted both men and women. According to plastic surgeon and candidate of medical sciences Lyubov Gower, she has not received requests for a bust as large as the star’s for a long time.

Naturalness is in fashion, and instead of large round silicone implants, girls are asking for small drop-shaped (anatomical) implants. By the way, following Pamela, other stars (Kris Jenner and Victoria Beckham, for example) acquired the “correct” shape. Residents of our country also only want to emphasize the beauty given to them by nature and return to their former forms after the birth of a child, says the expert.

Many patients come in to have their “too big” breast implants removed and opt for smaller implants, lifts or fat injections to add some volume to the upper breasts, says Dr. Sheila Nazarian, a Beverly Hills plastic surgeon.

Sarah Pedersen, a professor at Robert Gordon University, explains that it's just a matter of fashion. A large bust was popular back in the 1950s, then there was the era of “heroin chic” (1990s) and Kate Moss with her modest forms, but in the 2000s the trend for size 4-5 endoprostheses returned.

Massive thighs

The big butt became mainstream in the late 1990s and 2000s thanks to celebrities known for their sizzling curves, such as Jennifer Lopez, Nicki Minaj and Kim Kardashian.

However, the trend towards naturalness has also affected this part of the body. If earlier many were guided by the same Kim Kardashian and installed implants like the star’s, now they prefer lipofilling.

Its main charm is that the client’s adipose tissue is used to create additional volume. It is taken from the area where there is excess and transferred to the chest or hips. The effect is excellent: firm, athletic buttocks with little invasiveness,” notes Lyubov Gower.

Star's face

Looking at photos of various celebrities, many girls rushed to see a plastic surgeon and asked for “the Duchess of Cambridge’s nose” or “Jolie’s lips.” According to experts, such requests are becoming less and less every year.

Plastic surgery can be done, but only to emphasize natural beauty and preserve youth, and this is becoming a trend, says the expert.

Classic facelift

Gone are the days of surgical facelifts and over-tightened skin. According to a spokesperson for the American Academy of Plastic and Reconstructive Surgery (AAFPRS), patients now understand that volume is a key characteristic of a youthful face. Therefore, many now prefer not to stretch the tissue and cut off excess, but to add the missing volume using lipofilling (transplanting fat from certain parts of the body and injecting it into the cheeks, filling wrinkles and reducing scars).

Instead of simply cutting away loose skin, surgeons now lift and reposition the muscles. Skin tightening produced immediate results, but given the skin's amazing ability to stretch, the effects only lasted about four or five years, explains Konstantin Vasyukevich, a professor at New York Medical College.

Today, doctors perform SMAS lifts, which involve the muscular aponeurotic layer (it is located under the layer of skin and subcutaneous fat). This allows surgeons to tighten the skin without pulling it like a drum. At the same time, the patient looks 10-15 years younger, and his facial features remain the same as they were in his youth.

Minimally invasive rejuvenation techniques are also a priority: thread lifting using Aptos threads (facelift, neck, décolleté), and facial contouring using fillers based on hyaluronic acid or calcium hydroxyapatite, and various hardware techniques that increase skin turgor.

Big lips

In 1960, a filler was invented in France - biopolymer gel PS350. This is a drug in the form of a silicone-based gel with microparticles of polymethyl methacrylate. Essentially, this is organic glass - transparent plastic.

In the 1990s and 2000s, thousands of women received biopolymer injections in pursuit of plump lips. However, the danger is that the biopolymer gel is completely synthetic: it does not dissolve over time, which can cause fibrosis and lip deformation.

For several years now, this drug has been strictly prohibited in the USA, Europe and other countries, but not in Russia...

Today in cosmetology there is a trend towards naturalness. And as a specialist, it is very close to me. When working with a patient, I first look at his natural facial proportions. Each person is individual, and this is precisely their beauty. All existing anti-trends, such as excessively large cheekbones and lips, a face punctured with botulinum toxin that looks like a motionless mask, removal of Bisha's lumps - all this is connected precisely with the fact that people wanted to fit themselves into far-fetched standards of beauty. And social networks play an important role in this,” says Katerina Nikolaevskaya, a cosmetologist at the Tori aesthetic medicine clinic.

Prominent cheekbones

Another anti-trend associated with “gigantomania” is voluminous and overly prominent cheekbones.

The fact is that hypercorrection of this zone increases the retraction of the temporal part. And if you look at the face at an angle, it becomes like the letter S. This deprives the face of individuality, notes the Tori expert.

Olsen sisters

Pointed chin

Just five years ago, a pointed chin was in fashion. If the doctor corrected it only at a few points, the likelihood of depriving the face of femininity and facial features of softness increased.

Such a chin will look too massive and muscular, and the lower jaw will visually resemble an iron. Now even the following wording has appeared: “face-iron” - this is exactly what we are talking about. It looks very unnatural,” says Katerina Nikolaevskaya.

Filled nasolabial folds

According to the expert, cosmetologists are now trying not to “clog” this area too much with the drug so that the face does not look flat. Some doctors refuse to perform this procedure on patients at all. It is worth correcting the nasolabial folds only if there is a deep wrinkle inside or a deep depression in the area of ​​the nostrils of the nose. Still, anatomically, there should be a deepening zone for this fold; it largely depends on the volume of the jaw. If the jaw is small, then I don’t recommend filling this area - the face will look unnatural, advises the cosmetologist.

Removing Bisha's lumps

Now this has already become an anti-trend. In pursuit of sunken cheeks, girls who had this operation at a young age notice severe sagging of the skin after a few years. The fact is that Bisha's lumps are fatty “packets” that additionally support our skin during ptosis. If this procedure is done, it should only be done in conjunction with SMAS lifting (surgical facelift).

Olsen sisters

Increase in third breast size

Speaking of size three breasts, enlarging them should not be the primary issue in bust correction. In fact, lush breasts must be supported with the help of strong pectoral and back muscles so that in the future the woman does not suffer from back pain and stooping.

The muscles will firmly hold the mammary glands, preventing them from sagging and becoming flabby with age. Proper nutrition and drinking regime are responsible for the quality and external appearance of the bust.

1. A set of physical exercises, including push-ups, arm swings, exercises for the back and shoulder muscles. Detailed instructions for home workouts for breast enlargement were indicated in previous publications. Such activities improve blood circulation, which helps the mammary glands receive oxygen, vitamins and microelements. Strong muscles keep the breasts in the desired shape, preventing age-related changes.
2. A diet that should contain protein foods, as well as those containing phytoestrogens that imitate female sex hormones. Protein will help strengthen muscles and give elasticity to ligaments, phytoestrogen will balance a woman’s hormonal background. Orange-colored vegetables and fruits will help the skin maintain its natural color, youth and health.
3. Drinking regime. To ensure that the skin in the area of ​​the mammary glands does not lose its elasticity and does not allow the mammary glands to sag under their own weight, it is important to drink more than half a liter of clean water daily.
4. Contrast shower and massage afterwards. Such procedures will help the breasts maintain tone and elasticity.

An integrated approach to caring for size 3 breasts and enlarging them will help you see results within a month.

Anatomy of the chest muscles:

Superficial chest muscles:

• Pectoralis major muscle
• Pectoralis minor muscle
• Serratus anterior muscle
• Subclavius ​​muscle

What a muscle consists of, what types of muscles there are - you can find out from our article: The human muscular system

Pectoralis major muscle:

Acts as one of the strongest as well as largest muscles in the human body, and covers a large area of ​​the chest at the front. Their shape resembles a fan, they are flat and paired. Its main functions include lowering and bringing the raised arm to the body - while it is possible to rotate it inward, it also takes part in the breathing process, since it has the property of raising the ribs with well-fixed upper limbs.

They originate from the crests of the humerus bones, or, more precisely, from their large tubercles. Blood saturation occurs through the arteries, as well as the acromion process, which is located on the chest. The pectoralis major muscle quickly begins to increase in size with systematic training, which is a definite plus for athletes, as well as for those who simply want to give their body a beautiful look.

Pectoralis minor muscle:

This is a flat muscle that is located under the pectoralis major and has a triangular shape. Its teeth start from the 2nd and end on the 5th rib; the muscle itself is attached to the coracoid process of the scapula.

The main function of this muscle is to move the scapula inward, forward and downward. If the shoulder blade is in a fixed position, then the ribs are lifted.

Serratus anterior:

In terms of its structure, it is a flat and rather wide muscle, and it is located on the side of the surface of the pectoral muscles. It originates from the upper ribs and is attached with teeth to the medial edge of the scapula.

The main function of the serratus anterior muscle is to pull the scapula forward and outward, while rotating. Also, it helps to rotate the shoulder blade of the raised arm until it reaches a vertical position.

Subclavian muscle:

The subclavius ​​muscle is located between the collarbone itself and the upper rib, which is why it got its name. This muscle is small but quite important in various rotational movements.

The main function of the subclavius ​​muscle is to move the collarbone downward and inward, and it also helps strengthen the sterno-clavicular joint. If the shoulder girdle is fixed, it is capable of raising the 1st rib.

Features of ideal breast size

Opinions and stereotypes about the attractiveness of a woman's body and breasts change regularly. But the ideal female breast always has several characteristics. If the breasts do not move during active movements and keep their previous shape, it means that they are in excellent tone, and there is no difference what size they are.

A woman's perfect bust is covered with smooth, velvety skin without visible stretch marks or other flaws; it is elastic and located quite high.

Proper care of the mammary glands, including the use of cosmetics, water procedures and various masks, will help preserve the breasts in their original parameters for as long as possible. If you don’t work on your body, after some time an attractive third breast size will lose its former beauty.

Rules for training the back and pectoral muscles in one day

Chest and back training, organized on the same day for several weeks, will allow you to quickly build muscle mass in your core, creating a beautiful relief. To understand this effect, it is necessary to consider the peculiarities of the functioning of the antagonist muscles, which include the “back-chest” groups.

When any muscle of the human body contracts, a simultaneous stretching of the antagonist occurs, during which the latter exerts resistance. This is manifested by the fact that the stretched antagonist prevents with its strength the maximum development of the trained muscle. This phenomenon is also observed in the “back-chest” muscle group pair. In view of this physiological feature, you need to exercise within one day.

Training to simultaneously work out the muscles of the chest and back necessarily includes strength exercises, which require crossbars, barbells, dumbbells and sports benches. To achieve the desired result, you need to organize classes in a fitness room equipped with high-quality sports equipment.

Be sure to watch: Gallery image with caption: “Making” breasts without surgery and diets: exercises for the sternum muscles for women and girls Gallery image with caption: Recommendations on how to pump up a girl’s breasts and quickly tidy up a man’s sternum muscles at home Gallery image with caption: Pumping up the chest correctly and with maximum efficiency Gallery image with caption: Exercises that will help pump up the muscles of the sternum for a man