These four exercises will lift your breast, tone your arms and give such strong muscles that you will want to show off in sleeveless clothes at any time of the year! Chic legs and seductive buttocks are not the only trophy you can win with a great training program.

It is a common misconception that due to strength exercises for the upper body, women pump up Arnold Schwarzenegger's muscles. It is not true! Female hormones and features of physiology determine women’s strength and muscle development, as well as the volume and contours of body parts. You are not a professional bodybuilder, and you do not have to worry that you will look like him.

In fact, the female body contains about ten times less testosterone than the male body. Girls with high level of testosterone, in comparison with average women, gain muscle mass faster, but all women can train their back, arms and chest without any fear.

READ MORE: 7 exercises to reduce abdominal fat

Now, look through the best ten exercises for your breast and arms: Push-Ups (do as many repetitions you can), Triceps Push-Ups (perform three sets of eight repetitions), Intermediate Triceps Dips (perform three sets of eight repetitions) and Advanced Triceps Dips (perform three sets of eight-twelve repetitions).

Scientists have concluded that women who train three times a week achieve more significant results compared with women who are limited to three walks per week (although walking is better than sitting on the sofa for the whole day). The feeling of one's own strength fills the body and mind with confidence.

#1. Push-Ups

Credit: BetterMe

Credit: BetterMe

#2. Triceps Push-Ups

Credit: BetterMe

Credit: BetterMe

READ MORE: 5 minutes exercises to melt fat from belly and hips

#3. Intermediate Triceps Dips

Credit: BetterMe

Credit: BetterMe

#4. Advanced Triceps Dips

Credit: BetterMe

Credit: BetterMe

READ MORE: 30-days slim-down challenge plan

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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