ELIMINATE BRA BULGE AND TONE YOUR BACK MUSCLES

| September 28, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Many individuals struggle with the dreaded bra bulge, which can make wearing certain outfits uncomfortable and affect their confidence. However, with targeted exercises and a consistent workout routine, you can eliminate bra bulge and tone your back muscles for a sculpted and confident upper body.

In this article, we will explore non-generic exercises that specifically target the back muscles, helping you achieve a toned and defined back.

Dumbbell Front Raises

  • Stand up and separate your legs.
  • Take two dumbbells and slowly raise both arms frontally, trying to bring them parallel to the ground.
  • Return to the starting position and then repeat the process.

Dumbbell row (incline)

  • Place your feet shoulder-width apart. Bend your knees and lean your upper body forward from the hips up.
  • keep your spine neutral and do not bend your lower back. The hands should be straight under the shoulders.
  • Now bend your elbows back while raising your arms to the sides of your chest (shoulder blades should be pulling towards each other).
  • Slowly lower the weights with a controlled movement and feel the tension in your triceps.

Dumbbell Lateral Raise

  • Stand up and separate your legs.
  • Take two dumbbells and slowly separate your arms to the sides, trying to bring them parallel to the ground.
  • Return to the starting position and then repeat the process.

Arm overhead press

  • Stand with your feet shoulder-width apart.
  • Grab the dumbbells with your palms facing up.
  • Raise both arms first to shoulder height and then up, above your head.
  • Lower your arms carefully to the starting position.

Dumbbell Cut

  • Stand with your feet hip-width apart with the weight on your left leg.
  • First, start by holding the dumbbell with both hands next to your left shoulder, and then rotate to make a cutting movement towards your right hip.
  • Next, let your feet and knees pivot with the twist and lift the weight back toward your left shoulder and repeat for 20 reps.

Incline Dumbbell Bench Press

  • Start by lying on an inclined bench with a dumbbell in each hand. Hold them above you with your arms fully extended.
  • Pull your shoulder blades back and down on the bench as you lower the weights toward your chest.
  • Do a good chest stretch at the bottom, then press the weights back to the starting position, squeezing your upper pecs and triceps at the top.