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Raphael,
I am a 40-year-old woman. I’m a busty person, and I work out six days a week in the gym. I have been told to perform dumbbell flys as an exercise for my chest, but I’m afraid it might make my bust look larger. I perform both cardio and strength training on alternate days. Please guide me as to whether I’m doing the right thing. — Yogita
Yogita,
This is a common question that I receive. Let me assure you that you have nothing to worry about. The breast is a made up of glandular, fatty and fibrous tissue and is not able to grow muscle. If someone gains body fat, then yes the breasts can become larger due to increases in fat. However, no matter how many chest exercises you perform, the breasts will not grow muscle.
It is possible for the chest area (not breasts) to grow because it’s comprised of muscle fibers. For example, the upper area of the chest and lower area are capable of growing muscle. But again, this only applies to the area of the chest comprised of muscle – not the breast itself.
I encourage you to continue your strength-training program and not be afraid of chest exercises. The exercises for the chest such as dumbbell press, dumbbell or machine flys as well as others will help you look lean and tight when you maintain lower body fat levels.
I also encourage you to work all muscle groups such as quadriceps, hamstrings, calves, abdominals, back, shoulders, biceps, triceps and — of course — the chest. This will give you a leaner looking body when combined with cardiovascular exercise and a nutritious eating plan.
I like your alternate strength training and cardio days as well because you continue to burn calories on non-strength training days and you allow for the muscles to get much needed rest on cardio days.
Always remember to consult a physician before starting a fitness program.
Good luck!
A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.
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