Start with push-ups. Uprites direct hands on the floor, place your hands slightly wider than shoulder width. Your knees should touch the floor, and the toes should be raised. Then start cranking hand as long as the chest almost touches the floor. After that you exhale make the reverse movement and return to starting position. Need to do 20 reps in 3-4 sets, but you can start with 8-10 times in the set. Push-ups from the knees are lightweight version. If you do this exercise seems simple, go to the sophisticated version. Put your feet on your toes, lift your knees off the floor, and keeping the body straight and dropping the hips, follow the same movement.
For the second exercise, take the straight-backed chair or stand near the wall. Connect the palms in front of chest and push them with such force that the muscles tightened strongly. Count to 10 and then uncompress palm. Shake hands and make 2 more approach. At the time of exercise, it is important that all the focus was not on the palm and on the chest muscle strain.
Stand in a doorway and place your two hands in the jamb. Push on the wall, as if trying to move it for a minute. Stretch the muscles, leaning into the opening between the posts, and then continue with about a minute. Do 2-3 sets of this exercise.
Stand with your back to a chair or table, rest in his hands. Legs should be drawn up in front of him at an angle of about 45 degrees. Bend your arms and lower yourself down and then return to the starting position. This exercise will not only work out the chest muscles, but also to carry a heavy load on the triceps.
After the class, always perform stretching to relax the muscles and soothe the body. You can just stand and hold a dumbbell in the lowered hands. When practiced regularly, this complex will visually enlarge the breasts and give your muscles tone. If you feel that the exercise is not enough progress or stopped, add some extra exercise and increase the number of repetitions.