How to chest pump dance

chest pop dance trend | TikTok Search



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Chest pop CEO 👀? #fyp #parati #dance #viral #xyzbca #arizona #trending #chestpop #latin #fypシ

19.2K Likes, 418 Comments. TikTok video from Luis (@jls_official._42): "Chest pop CEO 👀? #fyp #parati #dance #viral #xyzbca #arizona #trending #chestpop #latin #fypシ". Hips Dont Lie by Shakira.


Hips Dont Lie by Shakira - goalsounds



Reply to @trin.602 CHEST POPS #tutorial #dance #fyp #viral #chestpop #xyzbca #trending #arizona #howto

1. 1K Likes, 31 Comments. TikTok video from Luis (@jls_official._42): "Reply to @trin.602 CHEST POPS #tutorial #dance #fyp #viral #chestpop #xyzbca #trending #arizona #howto". Chest pop TUTORIAL | 1. Suck in your stomach into your chest | 2. Squeeze your back | .... Buss It.


Buss It - Erica Banks



#duet with @nomercycueball I so wanted hop on this one. #popchest #biggirldance #dance #trend

TikTok video from QueenThickness (@queenthickness2): "#duet with @nomercycueball I so wanted hop on this one. #popchest #biggirldance #dance #trend". original sound.


original sound - Jamal Bullock575


Catherine Ding

Who’s heard of this song before it became a trend? 🙋🏻‍♀️Dc @KorbanGhosting🤡 #cl #hellobitches#dance #kpop #trend #fyp #tutorial #dancetutorial

6.4K Likes, 43 Comments. TikTok video from Dr. Catherine Ding (@drcatherineding): "Who’s heard of this song before it became a trend? 🙋🏻‍♀️Dc @KorbanGhosting🤡 #cl#hellobitches#dance#kpop#trend#fyp#tutorial#dancetutorial". TUTORIAL | CL — “HELLO B*TCHES” | Chest pop x2 | .... Hello Bitches.


Hello Bitches - CL


Tommy 🕺

Replying to @pre.mix Practice pushing your chest out as far as possible with your breathing #fyp #viral #dance #trend

415 Likes, 10 Comments. TikTok video from Tommy 🕺 (@icelationtom): "Replying to @pre.mix Practice pushing your chest out as far as possible with your breathing #fyp #viral #dance #trend". It’s just breathing . original sound.


original sound - Daniel:)


Ardyn Flynt

When the chest pop takes over 🤣 @helengratch #shimmeyfandango #funny #dancetok #trending

2.2K Likes, 48 Comments. TikTok video from Ardyn Flynt (@ardundundun): "When the chest pop takes over 🤣 @helengratch #shimmeyfandango #funny #dancetok #trending". GO CRAZY IM SPRUNG MASH UP BY ICEE RED.





#fyp #chestpopking #trending #californiagurls #dance

100 Likes, 9 Comments. TikTok video from bluray33 (@blurayy): "#fyp #chestpopking #trending #californiagurls #dance". California Gurls.


California Gurls - Katy Perry



The RIPPLE EFFECTS 💣💣 #fyp #fy #chestpop #fitnessfreak #viral #blowthisup #gymtok #chestdance #bodybuilder #trending

TikTok video from Damian (@daimodashphysique): "The RIPPLE EFFECTS 💣💣 #fyp #fy #chestpop #fitnessfreak #viral #blowthisup #gymtok #chestdance #bodybuilder #trending". DANCING PECS . original sound.


original sound - Damian

Learn How To Pop, or Hit With Your Body! (Popping Dance)

Do you want to learn how to Pop your neck? How to Pop your arms? Your PECTORALS?

Let's learn about the *Pop (sometimes referred to as a Hit), and practice Popping with different parts of your body.

*We will be using the terms "Pop" in this article.

What is a Pop, or Hit?

A Pop, or Hit, is the most fundamental move in Popping. In fact, some might even say that it is the only move that really defines Popping.

Read about the style here: What Is Popping?

Popping is done by flexing specific muscle groups, usually to beats in music.

Dancers Pop continuously to a steady rhythm, while using different poses and pathways in between Pops.

How do you Pop?

The more energy you put into flexing, within a smaller amount of time, the stronger you Pop will look.

Learning how to Pop requires a lot of repetition and drilling, so practice Popping using one body part at a time.

As a result of conditioning, your body will memorize how to Pop certain body parts in different angles and pictures.

How to Pop your chest

Popping with your chest requires you to control your core. Suck in your lower stomach /diaphragm to push your upper chest out.

The faster you do it, the stronger your hit will look. Also, curve your spine in and out to create an even bigger effect.

How to Pop your neck

To practice neck Popping, use the muscles in the front of your neck to control moving your neck forward, back, and side to side.

While, try to keep your chin level, because isolating your neck will make it easier to see how much your head is moving.

“It should feel like something is tapping you on the back of your head.”

– Boogie Frantick

How to Pop your arms

Start with your arms outstretched, straight front of you (parallel to the ground). Loosen your arms by bending your elbows a bit, then flex everything.

If you want to know how to Pop with your hands, then snap downward with your wrists as your knuckles snap upward.

Pretend like you're revving a motorcycle engine really fast.

Afterwards, you can put all these parts together to create a full arm pop.

How to Pop your legs

Sit on a chair and focus all your energy on flexing your left, then right leg. Then stand up and try to execute the Pop with the same control.

Since it's more comfortable to train on a chair, you'll be able to strengthen your thigh and calf muscles before doing it standing.

All these tips are from Boogie Frantick's Beginner Popping Program on STEEZY Studio.

You'll learn all the basics, so it's perfect for beginners who don't know how to Pop.

He'll go in-depth with each technique, and give you drills that you can practice anywhere, anytime.

If you want to keep practicing your Pops/Hits, then take Clay's 7 Days of Hits Program on STEEZY Studio.

Each day, you'll practice hitting with a different part of your body, or learn a new concept like textures or timing. Try it now for free!

How to pump up the pectoral muscles - Lifehacker

Iya Zorina

Author of Lifehacker, athlete, Candidate Master of Sports



In order for the chest to become embossed, it is necessary to pump the large pectoral muscles. To begin with, we will figure out how they work, and then we will show the exercises.

How to pump up the pectoral muscles

Imagine that the pectoral muscle is an elastic band that connects the shoulder, collarbone and sternum. If you raise your arm to the side, and then pull the elastic, it will move the shoulder forward. You constantly make this movement in ordinary life - for example, when you close the door, push something away with force, or hit your jaw with your elbow.

Most chest exercises follow this movement. The only difference is that they also use a barbell, dumbbells or crossover straps to create additional resistance.

The pectoral muscle has two heads: upper (clavicular) and lower. Their functions are slightly different, and this is important. To make the chest symmetrical, it is necessary to pump both heads.

The fibers of the clavicular head are directed upwards, so for additional load it is necessary to move the shoulder forward from the bottom up.

And in order to load the lower part of the pectoral muscle more, it is necessary to move the shoulder laid aside forward and down.

How and how much to exercise

Do strength training 2-3 times a week. If you pump all the muscles on each of them, include one exercise for the chest, if you arrange splits - 2-3 exercises per day of pumping the chest.

Alternate exercises to evenly pump muscles. The bench press is great, but don't do it every workout because there are other good options.

Choose a weight that makes the last reps of the set difficult. If you feel easy and your muscles don't get tired, they won't grow.

Do not fly in the clouds during the approach: concentrate on the work of the muscle. It really helps to pump it better.

Do 3-5 sets of 8-12 reps. Don't get carried away with heavy weights. Especially at first, until you fully master the technique.

Which chest exercises to perform

Lifehacker selected chest exercises based on data from scientific experiments with electromyography (EMG). With this method of research, special sensors are attached to the athlete in the area of ​​\u200b\u200bthe working muscle. A person performs an exercise, and the devices record the electrical activity that occurs in the muscles during their contraction.

Using this method, scientists find out which exercises load the muscles best, and determine the most beneficial technique for pumping them.

1. Bench Press

This is a timeless classic. The bench press has been studied up and down, and it uses the pectoral muscles at 100%.

The bench press works several joints and tenses not only the chest, but also the muscles of the shoulders. Do a bench press at the beginning of your workout: you don’t need to tire your muscles with other exercises before it.

Lie down on a bench with your feet flat on the floor. Grasp the barbell with an overhand grip 1.5 times wider than your shoulders. A grip twice the width of your shoulders only slightly increases the load on the chest, but at the same time greatly increases the risk of injury to the shoulder joint.

Inhale as you lower the barbell to the bottom of your pecs, exhale as you press it back out and repeat.

You can also do incline bench presses. This option pumps the upper chest better than the bench press on a horizontal bench. Set the bench at a 45 or 60 degree angle and lower the bar to your upper chest.

As for the incline bench press, it will pump the lower chest no better than horizontal, so it does not make sense.

2. Dumbbell bench press

Scientists disagree on which bench press is more effective for the chest - barbells or dumbbells. Some say that dumbbells load the pectoral muscles more, others consider the exercises equivalent and advise to alternate them in order to avoid a plateau. This is a good solution, because the bench press will provide work with large weights, and the dumbbell press will provide additional stress from instability.

Sit on the edge of a bench, pick up dumbbells from the floor. Lie on your back on a bench, press your feet to the floor, bend your elbows at a right angle, point your wrists with your fingers away from you. As you exhale, squeeze the dumbbells up while turning your palms with your fingers towards each other.

By turning your arms, you increase the range of motion of the shoulder: it not only moves from the side forward, but also crosses the line of the body, providing a greater load on the muscles.

As with the barbell press, you can also use dumbbells and inclines. So you increase the load on the upper muscle bundle.

3. Reduction of arms on the butterfly machine

This is an isolated exercise: it moves only one joint and works mainly the pectoral muscles. The reduction of hands on this simulator loads the muscles a little worse than the bench press, but it is almost impossible to get injured on it.

Sit on the machine with your feet flat on the floor and your shoulders down. Grasp the handles, slightly bend your elbows. As you exhale, bring the handles in front of you, hold for a second and slowly spread back.

4. Crossover Raise

This exercise pumps the chest as well as a butterfly. In addition, here you can adjust the position of the hands and shift the focus to different muscle heads.

Place a weight on two crossover blocks, grasp the top block handles with an overhand grip, and stand in the middle. Put one foot forward for stability and slightly tilt the body forward, keep your back straight. Spread your arms to the sides to shoulder level and bend your elbows slightly to protect the joint.

As you exhale, cross your arms in front of you. Hold for a second and slowly pull back.

To shift the emphasis to the lower part of the muscle, bring your hands together at the bottom.

You can also load the upper part well, but for this you need to change the upper block to the lower one. Grasp the handles and pull them from the bottom up and across. Body position and execution rules are described above.

The following exercises are inferior to the top four in effectiveness or not well studied. But they are quite suitable to diversify the workout and “finish off” the muscles. This means that you will perform the exercise at the very end, after the main presses and e nei.

5. Press on the simulator

Almost any gym has such a simulator. Performing an exercise on it is as easy as shelling pears: set the desired weight, sit down, press against the back, grab the handles and move them forward.

If you completed the exercise with effort, but did not bend your whole body, then the weight was chosen correctly.

6. Dumbbell Bench Raise

Dumbbell Raise is worse for pumping the chest than presses, but better than pushups.

Sit on the edge of a bench, pick up dumbbells from the floor. Lie down on a bench and extend your arms with dumbbells in front of you with your fingers facing each other. Bend your elbows slightly to protect the joint.

While inhaling, slowly spread your arms with dumbbells to the sides of the body. As you exhale, bring your hands together in front of you, returning them to their original position.

7. Dips

This exercise works well on the lower part of the pectoral muscles. You can do it without weights or with a weight belt.

Jump onto the bars, drop your shoulders and pull your shoulder blades together. Bend your elbows and go down until your shoulders are parallel to the floor. As you exhale, push yourself up and repeat.

8. Loop Dips

Loops add instability and stress on the chest muscles. If there are no loops in your gym that are not fastened together, do push-ups on the rings. Such push-ups significantly increase the load on the muscles compared to the usual ones from the floor.

Adjust the loops or rings so that your hands are 30 cm from the floor. Stand in an emphasis lying with support on the loops, stretch the body in one line, tighten the press and buttocks so that the lower back does not sag.

Perform push-ups while keeping your body straight. Lower yourself as you inhale, squeeze yourself out as you exhale. You can lower your chest below the level of the rings or loops - this will increase the load even more.

Read also 🏋🏼‍♀️💪🏻🧐

  • 6 push-up variations for rapid chest growth
  • Exercises that will save your posture if you sit a lot
  • How to build shoulders: the classic set of exercises
  • When the bench is full: alternative chest exercises
  • 12 effective exercises for the pectoral muscles

9 exercises to pump up the chest of a girl


  1. Do women need to train their breasts?
  2. 6 tips on how to effectively pump up a girl's breasts
  3. 4 exercises to pump up the chest of a girl at home
  4. 5 exercises to pump up the chest of a girl in the gym

To begin with, let's clarify that there are no muscles in the female breast. This is primarily adipose and glandular tissue, so it is impossible to “pump up” it with the help of exercises. But exercises can create a raised and rounded bust shape. We have prepared 9 exercises for home and gym that will help make the chest more attractive.

Should women train their breasts?

Before asking how to pump up a girl's breasts, let's determine whether there is a need for this and what benefits you can get from it:

  1. The chest muscles are involved in most of the daily activities that we do mechanically. For example, the muscles of the chest trigger all the “pushing” movements. The simplest examples are opening doors or pushing a baby carriage. Accordingly, developed chest muscles can simplify many daily activities.
  2. Pectoral muscles affect posture. We spend most of the day in front of laptops and phones, rounding our backs and slouching. This body position causes contraction/shortening of the chest muscles and lengthening of the back muscles. This imbalance causes many health problems and prevents the body from working efficiently.
  3. With the right exercises for the chest, blood circulation, digestion, and lung function improve. The pectoralis minor muscle is active with every breath. In fact, this is what helps to open the diaphragm. If the chest is deformed, narrowed, breathing can become shallow and not provide the body with the necessary flow of oxygen-rich blood.
  4. Chest exercises help to work out many other muscles. As a rule, the shoulders, triceps, back, abdominal muscles and cortex are simultaneously involved.

Myths about chest training

There are several myths about chest training for women. Some believe that chest exercises can make them smaller and therefore avoid them in every possible way. Others hope that training will increase it. But the truth is that both assumptions are wrong.

The female breast consists of fat and mammary glands. It is impossible to influence them locally with the help of exercises. Breast size is determined by a combination of genetics, lifestyle, and body weight.

How can exercise help? Muscle pumping tones the chest area, making it more prominent, slows down sagging and the appearance of flabbiness. The cumulative effect is more like a lift than an increase.

Breasts can decrease due to overall weight loss. Fat in the body is burned evenly, including the one located in the chest. Therefore, many women seeking to lose weight should be prepared for the fact that extra centimeters will go away not only from problem areas.

According to the American Council on Exercise, women should have at least 10-13% body fat for "basic physical and physiological health". Levels below 10% may result in health risks.

6 tips on how to pump up a girl's breasts effectively

The chest muscles are one of the largest muscle groups in the upper body and are made up of several parts:

  • The pectoralis major is a fan-shaped muscle located directly under the breast tissue in the upper part.
  • Pectoralis minor - located in the upper part of the chest, under the pectoralis major.
  • Serratus anterior - located on the side of the chest, along the ribs.
  • The subclavian muscle is a small triangular muscle located between the collarbone and the first rib.

Knowing the structure of the chest, it is much easier to control which of them are tensed and worked out.

Basic rules for effective chest training

  1. Do chest exercises not mechanically (by inertia), but slowly and deliberately.
  2. Give yourself enough rest both between sets and after workouts.
  3. Gradually increase the load. Do not immediately take on large weights so that you can make controlled movements and easily complete the repetition cycle.
  4. Do chest workouts no more than twice a week for optimal results. Between workouts for the same muscle group should be at least 48 hours.
  5. Always warm up before lifting weights. Do 5 minutes of light cardio or dynamic stretching to prepare your muscles and connective tissues for exercise.
  6. Remember to breathe properly during exercise. Never hold your breath. Breathe in at the moment of muscle relaxation, and breathe out at the time of tension, when maximum effort is applied.

4 exercises to pump up the chest of a girl at home


The basic and basic exercise recommended for developing chest muscles is push-ups. Their variability depends on the physical fitness of each individual girl. You can perform the classic version, do push-ups from the wall, on your knees, with different hand positions, etc. Let's start with the classic version.

  1. Start in a plank position with your arms directly under your shoulders, engaging your core and glutes.
  2. Lower your chest and quads to the ground, making sure your elbows form a 90 degree angle.
  3. Keep your torso and head still and hold them in a straight line.
  4. Once your chest and quads touch the ground, return to plank position.

Do 2-3 sets of 10 reps.

Reverse Dips

Triceps Reverse Dips require a bench or other surface to push off from. Reverse push-ups are performed in 3-4 sets of 12-15 repetitions.

  1. Place your palms on the edge of a flat bench, place your feet on the floor, tighten your abs.
  2. As you exhale, push your body weight up, feeling the triceps work. The elbows are directed strictly back, not to the sides.
  3. Pushing off the bench as hard as possible, opening your chest, hold the position for 1-2 seconds.
  4. While inhaling, slowly lower yourself down without bending your knees and keeping your abs tense. At the bottom of the movement, the elbows should be parallel to the floor.

Downward Dog

This basic yoga asana is ideal for opening and strengthening the chest muscles.

  1. Lie on your stomach on the mat.
  2. Feet shoulder-width apart, palms at chest level and facing forward.
  3. Exhale and lift your torso off the floor until your arms are fully extended and your head is between them.
  4. Try to keep your legs straight and your feet flat on the floor (without lifting your heels).
  5. Hold this position for 30-40 seconds while breathing deeply and calmly.
  6. Then exhale, lift your head off the mat and smoothly move into a plank position. After completing the exercise, lie down on the mat and rest.


Plank is a versatile exercise that works all major muscle groups, including the pectorals, and also strengthens the spine and core muscles. In this article, we will look at the classic version of the exercise, but we offer 11 more types of planks for those who want to diversify their training routine.

  1. Get on all fours and straighten your legs, lift your heels and hips as if you were about to do a push-up.
  2. Place your hands shoulder width apart. They can be either fully extended or bent at the elbows.
  3. Body and legs should form a straight line. The head is looking at the floor.
  4. Hold this position for up to 1 minute. Then take a break and do up to 5 sets.

5 exercises to pump up the chest of a girl in the gym

Incline Dumbbell Press

This chest exercise can be performed in an incline bench, neutral and lowered positions. All of them affect different areas of the same muscles.

How to do dumbbell incline bench press?

  1. Lie on an incline with your back straight and shoulders back.
  2. Grab a dumbbell in each hand and raise your arms, palms forward.
  3. Lower the dumbbells into an inverted V. Stop when they are next to your chest.
  4. Inhale and slowly raise them to the starting position. The inner plates of both dumbbells should touch.

Do 3 sets of 15 reps and rest 10-30 seconds after each round.

Gravitron Pull-ups

  1. Set the desired weight (70-80% of body weight for beginners).
  2. Climb onto the machine with your knees on the lower platform. Grasp the upper handle holders with your hands. Keep your back straight, look up.
  3. Inhale and as you exhale use your back muscles to pull yourself up until your chin reaches the level of the handles. At the top, make a peak contraction and squeeze the lats.
  4. Slowly and under control, straightening your arms as you exhale, return to the starting position.

Do 2 sets of 10-12 reps.

Reduction of arms to the chest in the simulator (exercise "butterfly")

  1. Set the desired weight. Adjust the seat height for optimal and safe treadmill performance.
  2. Rest your forearms on the pillows so that your elbows are at shoulder level. Place your feet comfortably on the supports. Straighten your back, straighten your chest.
  3. While inhaling, spread your arms, stretching your chest muscles as much as possible.
  4. Exhale as you bring your forearms together.

Do 2 sets of 10-12 reps.

Crossover Reduction

  1. Attach the D-handles to the expander cables, grasp them and stand in the middle.
  2. Stand with your feet shoulder-width apart or push one slightly forward for more stability.
  3. Spread your arms out to the sides and turn your hands palms forward.
  4. Keep your back straight, pull in your stomach, straighten your shoulders.
  5. Inhale deeply and bring your hands together at the level of the collarbones, while the elbows should be slightly bent.
  6. When reaching the peak of the amplitude, hold for a second, exhale and reverse the movement with your hands.

Do 2-3 sets of 10 reps.

Dumbbell Pullover

Beginners are advised to start with a dumbbell weight of 2-3 kg.

  1. Lie down on a bench with full back, neck and head support. Place your feet on the floor a little wider than the bench.
  2. Hold a dumbbell with both hands. Stretch your arms out in front of you, keeping your elbows slightly bent.
  3. Inhale as you pull the dumbbell out and back behind your head. Reach the fully extended position in about 3-4 seconds.
  4. Then slowly exhale and return the hands to their original position in front of the chest

An alternative to the bench is a fitness ball. Do 2-3 sets of 10 reps.


As we have already found out, training does not directly affect the size of the chest, but strengthening the surrounding muscles can improve its appearance. Flabbiness occurs due to the loss of estrogen and collagen that naturally occurs with age.

Learn more