Salma Hayek, the Mexican born American film actress is famous for her cleavage. By exercising the pectorals, there is no doubt, you can augment the overall volume of your bust line. Explained below is how to exercises in order to get a cleavage like Salma Hayek.
Weight training develops lean muscle tissue. Adding strength training develops the underlying chest muscle and will add more shape to your upper body, creating those eye-pleasing and sexy curves.
Working-out the pectoral(s) isn’t easy as they are composed of many muscles, aligned together at different angles. You need to combine various types of chest exercises. The best cleavage enhancing exercises are listed below:
Overhead Dumbbell/Military Press: Begin seated with your feet firmly on the floor. Hold the dumbbells at shoulder height with your palms facing forwards. Exhale and press the dumbbells over your head. Hold for a brief second at the top and then slowly lower to the starting position.
Front Dumbbell Raise: Holding dumbbells lightly touching the front of your thighs with thumbs around the handles and palms facing your thighs. Keeping your elbows straight or slightly bent exhale and slowly raise the dumbbells up in front of your body. Your elbows and upper arms should rise together and lead the movement ahead of the forearms and dumbbells. As your arms near shoulder level, turn your thumbs slightly upward. Continue raising the dumbbells until your arms are level with your shoulders and approximately parallel with the floor. Keep your torso erect. Do not allow the back to arch or the torso to rock. Keep the wrists in neutral. Do not allow the wrists to bend. Inhale and gently lower the dumbbells back to your starting position. Keep your elbows almost straight, maintaining the neutral grip position. While lowering the dumbbells rotate the thumbs back to start position (slightly downward). Your foot, torso, shoulder and wrist positions are maintained throughout the exercise.
Lateral Raises: Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly. Raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists. Lower and repeat. Maintain slight bend through elbows (10° to 30° angle) throughout movement. At top of movement, elbows (not necessarily dumbbells) should be directly lateral to shoulders since elbows are slightly bent forward. Dumbbells are raised by shoulder abduction, not external rotation. Note that if elbows drop lower than wrists, front deltoids become primary mover instead of lateral deltoids. Torso is also positioned forward slightly to keep resistance targeted to side delt.
Pec Dec fly: Sit with the whole upper part of your body supported by the back rest. Place your feet on the floor. Place your forearms behind the pads or grasp the handles in such a way that your forearms are vertical and your upper arms parallel to the floor. Now pull the grips together in front of the body until they touch. Open your arms slowly and simultaneously. In the end position the arms are at the sides of the body. From here bring the grips smoothly and without stopping back to the starting position, where they should touch briefly exactly in the middle in front of your body. Note: Different machines require different arm and hand positioning. The photo demonstration above is an example of one type.
Incline Press: Lie on an incline bench with the back rest tilted at an angle of 300 to 450.Support your legs either on the ground or on the platform provided for this purpose at the lower end of the bench. Take hold of the barbell with your hands grasping the bar far enough apart so that the forearm forms a right angle to the upper arm when the upper arm is parallel to the floor. Keep your eyes more or less under the bar of the barbell. Tense the stomach and the lower back muscles. Lift the barbell from the support rack and lock it vertically with slightly bent arms above the upper part of your pectorals. Lower the barbell slowly until it touches your pectorals lightly, then raise it again by extending your arms. Note: Do not bounce the bar off your chest. Keep your buttocks firmly against the bench throughout the entire movement. Lifting your buttocks or arching your back during any part of this movement is cheating and can cause serious injury.
Tricep Dips: Line up flat exercise bench wide enough apart so that when you lean on with the palms of your hands, the heels of your feet just fit on the edge of the bench without falling off. Curl your fingers around the edge of the bench, holding your hands outside of your hips. Slowly lower your body as far down as possible (until your upper arms are parallel to the floor) by bending your upper arms. Keep your forearms and elbows stationary throughout the exercise. Raise yourself to the starting position by pushing up with your triceps. Flex your triceps as you raise to the top. Try doing 20 repetitions of your own weight for 3 sets. If this is not difficult enough, you can always hook weights around your waist with a belt.
Deep Push-ups: Your whole body should be completely straight and stretched. Only the tips of your toes and the palms should be resting on the ground. The hands are just under the shoulder axis, flat on the ground. Bend your arms slightly. Lower your body evenly. In the end position the arms are bent at about a right angle. The tips of your feet provides the pivot of the movement. The body remains stretched and tense. Note: Do not sag your body.
You won’t really be able to see all the hard work you do if you have a layer of body fat covering over it, even if it is a thinner layer of fat. You don’t have to be over weight to have to decrease body fat in order to show more prominent tone.
For your exercise variables I would suggest 15-30 reps at a lighter weight for an average of 3 sets.
Aim for a proper diet with decreased carbs (starches such as potato, breads and refined flour products), increased good fats such as the omegas (flax, fish oil and fresh fish, olives) and lots of proteins (lean choices such as poultry, fish and egg whites) with dark green vegetables such as spinach, collard and mustard greens, and broccoli.
- Drink about 2 liters of water per day
- Limit intake of sugar, sweets and diet soda.
- Take up swimming as a cardio and bust workout.
Bottom line, a good chest training program will add beautiful shape and stunning high cleavage so you look snazzy in that hot dress.