Bench presses build your chest muscles, but they do not make your breasts smaller.
The area where your breasts are have pectoral muscles lying underneath, which are exercised when you do bench presses. Exercises such as the bench press will increase your metabolism, leading your body to burn more calories and potentially fat, which could lead to smaller breasts. In general, bench presses will tone your chest muscles, but they will not significantly reduce your breast size.
Breasts are composed primarily of breast tissue and fat. The amount of breast tissue and fat you have depends on your general fitness level, your diet and your genetics. If you are genetically predisposed to smaller or larger breasts, there is nothing that exercise alone will be able to change. Bench presses build lean muscle, which has a higher metabolic rate than fat does. This can increase your overall metabolism level, which may cause you to lose some body fat, including in your breast area. However, your breast tissue will not be reduced through bench presses.
Doing the Bench Press
The bench press usually uses a weight machine or a dumbbell with weights to exercise your upper body muscles, namely your pectoral muscles. Lying with your back flat along the bench, bend your knees 90 degrees and place your feet flat on the floor, spaced hip-width apart. Grasp the handles of the weight levers or barbell with a sideways overhand grip, and engage your abs. Fully extend your arms, lifting the weights upwards. Slowly lower the weights back down, and repeat six times for two sets. Choose a weight level that requires you to use 80 percent of your full strength for one lift. A higher weight load and fewer repetitions will build your pectoral muscles faster.
Reducing Breast Size
While the amount of breast tissue you have is genetically determined, regular cardio exercise and a healthy diet will reduce overall body fat, including in your breast area. This can lead to smaller breasts. In order to lose body fat, do cardio exercise for 200 to 300 minutes a week and consume a reduced-calorie diet. It takes a 3,500 calorie deficit to lose one pound of body weight. To ensure that you do not lose lean muscle while losing weight, including a minimum of two days of moderate to high intensity resistance training to maintain your muscle mass.
Benefits of the Bench Press
While the bench press does not reduce breast size, it is beneficial in toning your chest area, giving you a slimmer and fitter appearance. Since doing the bench press works your upper body and improves your fitness level, your posture will improve. Your chest muscles will also become more toned, giving your breasts a perkier appearance. Other chest-building exercises include pushups and pull-ups, which will tone your pectoral muscles as well as your upper back area.