10 MIN BOOB LIFT - B(r)east mode: ON .. Chest Workout for men & women / with weights I Pamela Reif

Pamela Reif

3,1 Mio. aufrufe211

    Train your chest & get firm boobies ♥︎ / Werbung
    I asked you how to call this workout on Instagram, my favorite suggestions were:
    - Make your Boobies great again (hahaha)
    - Chest at it's best
    - Boob Job, the Pam Way
    - B(r)east Mode: ON
    This workout is also HIGHLY suitable for men! Ask your partner, brother or dad to join. "Chest Day" is a men's favorite day in the gym, right? (I remember that from my ex boyfriend haha)
    Get ready for a mix out of Chest Press exercises with weights, Push Up Variations (easy alternative shown) and a Bodyweight Burner in the end. Make sure to SQUEEZE IT hard for the last couple of minutes. Mind-muscle connection has to be on point!
    ▸ I used 3.5kg, which felt totally fine - except for the last push ups haha. I think I could have went for 5kg as well
    ▸ Homemade weight: biiiiig water bottles
    ▸ Heavier homemade weight: fill up bottles with sand or WET sand. That's as heavy as you can make them.
    The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
    ▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
    ➞ Instagram pamela_rf
    ▸ my food & Fitness App. Available worldwide, for iOS and Android
    ➞ appurl.io/5Exh2D1Uo
    ▸ use #PamelaReif if you want me to see your workout pics and videos!
    ▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
    1. Jason Derulo - Lifestyle (feat. Adam Levine) 0:00 - 2:27
    2. Tones and I - Fly Away (Jonas Blue Remix) 2:28 - 5:35
    3. HUGEL x Dawty Music - Come Get Me (feat. Preston Harris) 5:36 - 8:27
    4. Sam Feldt - Stronger (feat. Kesha) 8:28 - 10:43
    unterstützt durch Warner Music Germany
    When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.

    Am Vor 3 Monate


    1. YourMomsPhatAss

      Will I ever be able to do a push up?????

    2. Ava Elizabeth

      I like to comment on these videos for people wondering if it works. I've been doing this for about I think a little over a month now and I have seen results, by the way I am in a caloric deficit to lose body fat and my chest as shrunk and I have noticed little results but Im gonna keep doing this. I started becasue I used to be over weight and my chest is a little saggy so I wanted to do this for a lift because Im 14 I went from a D cup to a B cup through out my whole weight loss journey!

    3. Raja Amjad

      Why she never take a break🤦🏻‍♀️

    4. cica loca

      🎥🅼🆈 🅿🆁🅸🆅🅰🆃🅴 🆂🅴🆇↙️ 💋 dirtybabes.fun/lucienne?first'sex'storys 💦 !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    5. Evelyne

      📌Naked photos and videos -P-O-R-N--S-E-X----۞ ssur.cc/urflirtyjoyvirgin69 !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっ ぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而, 人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了 一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔, 切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    6. truewolf

      I have never felt such burning in my upper chest before.... Jesus... Christ...

    7. army army

      Manifest small

    8. Ricky Nuggets

      My right hand is getting one heck of a workout!

    9. Rune Btr

      the struggle when u love the work out but dont like the music

    10. Andrea Peraza

      I love this girl so much.

    11. It's Cassandra Giovanna

      And advice for the push ups? How are her knees not hurting ?

      1. Rune Btr

        soft floor

    12. Love David

      What can I use if I don’t have any weights?

      1. QualityRock Productions

        bottles filled with water

    13. sepideh seraj

    14. Anna Arow

      Really felt the burn. Thank you

    15. Gustav C. Nygaard

      ᴏᴋɪɴᴀᴡᴀ ꜰʟᴀᴛ ʙᴇʟʟʏ ᴛᴏɴɪᴄ tinyurl.com/Okinawaa-Flat-Bellyy-Tonic !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    16. Charline

      those push ups are the equivalent of glute bridges for the chest.

    17. Louis Leleu

      Thanks for the male friendly vids, waiting for more!!!! Keep up the good work, xoxo.

    18. Heidi

      Any other C or B cups that tried this? Any feedback?

    19. Rodrigo

      Ich darte es gibt eine pause ich gebe jetzt zu ich bleib dick

    20. Laura Mansotte

      i had never seen before the "shake your boobs" at the very end 😂😂

    21. carl quarknase

      the last song gives me big zootopia vibes ngl

    22. Shashank Rao

      In the end..... Without weight too it feels like having them in arm 😂 you are awsum pam

    23. carli m

      can someone tell me if training the chest decreases the breasts? please

      1. Charline

        it usually doesn't if you don't do it everyday (i heard doing it every day decreases the muscles)

    24. Hottt Hmmm

      🆃🅷🅴 🅼🅾🆂🆃 🆃🆁🆄🆂🅴🅳 🅿🅾🆁🅽 🆂🅸🆃🅴 🅵🅾🆁 🆈🅾🆄 私をファック : bestdate.top/chole !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    25. Akka Sadia

      Chest increase hoga ya decrease

    26. L O L I Z R M


    27. Julie Jiang

      why do the quick elbow taps hurt so much i don't understand

    28. vyvienn

      This is such a great workout! I upgraded to heavier dumbbells today. Feel that burn, baby!

    29. Dexter’s lawn mowing service

      This exercising are too easy for me

    30. Maya Gutiérrez

      Felt more like a wrist workout if anything

    31. J J

      My ars are definitely too weak for this 😅

    32. L.

      Did this workout with my dad today : he loved it! 🥰❤

    33. tali 279


    34. Beyza

      Did it work? Does anyone do?

    35. Hannah Kennesy

      Does anyone know where her leggings are from I so need them.

      1. Camila Balbuena


    36. K o

      ... ok the sign for me that I am on the right track was, when I unconciously liftet my brests at the end ^//^

    37. Franziska Dörr

      who else squezzed their boobs after that

    38. Emperor Era


    39. Xrhstakis Rouxou

      καλησπερα δεσποσυνη η ασκηση στο 8:20 σε τι βοηθαει ακρβως ρωτω για τον σκυλο μου . ΥΓ εχω ανεβασει 2 νουμερα βυζια.

    40. Hannah g Palmertree

      The music makes me feel like I’m in a Victoria’s Secret

    41. Jen ABell

      I'm deadddddddd. But I survived..yaaaay!

    42. Briony Mann

      Absolutely love this one! Nice burn later on in the day and really feels like it's working. You have a feline fan as well, my cat was watching all the up and down movements!

    43. Brooklyn flores

      chest press chest fly pull over slowly down fast up close press quick 1 knee push up right 1 knee push up left lay down + push up pull over chest press reverse grip press press it fast chest fly push up on knees lay down + hold + push up wide press from below> no weight wide press. parallel > no weight press + slide it up > no weight quick elbow taps squeeze it

    44. Leila Wong

      Love your videos, watch everyday and practice everyday!

    45. SarcasticSpirit

      Why do I feel this only in my hands and not chest?

    46. Thavy

      after finish arm, back and boob work out I can't even lift my water bottle to drink. you made out of steal LOL

    47. Farida Makhloufi

      Has anyone try this workout, and get result?

    48. macroxela

      This chest workout is tougher than most other ones I've seen specifically for men ... that's why I come here :D

    49. Carlo Meyer


    50. Judith van de Kerkhof

      I was genuinely dissapointed that the workout was already over

    51. Cassandra Pacheco

      I still don't know what I am supposed to squeeezee! My arms hurt, not my boobies 🤡

    52. Patricia

      when pizza adverts come before the actual workout lmao

    53. Meg Go

      Felt kinda betrayed when I shook my boobies at the end and Pam didn't 😅

    54. Meg Go

      Those elbow taps SWEET JESUS

    55. Camila Balbuena

      I love this woman. I'm doing 3 of her videos a day and I just gotta say that she looks like a beautiful doll but she's a beast

    56. Husen Papa

      💋Best adult contact site💘👇 Click Here 》》 18cams.xyz 《《 Leurs états de santé respectifs les empêchent de s'approcher trop près l'un de l'autre. 在整個人類歷史上,強者, 富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市~sae和鄉村中的弱者,無力防守和貧窮成員。 然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其𝔻𝕅𝔸融入不斷發展的人類社會。 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。 他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木)來調味食物煮的時候

    57. Rahmat ariwijaya

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    58. Just go travel with us

      I love this Workout 😍

    59. Nikola Šindlářová

      I feel like cup is gonna be too heavy tomorrow

    60. Melissa Cid

      who else struggles doing the elbow taps because their boobs are too big?

    61. Anusha Parihar

      I think with Pam we have come to a point that "shakes your boobs" or "relax" or "sit straight" seems like some exercise name. We be sitting here like "i wonder what that is"

    62. pomme

      my b👀bies didnt grow big but it definitely has a good shape now. love u pam!

    63. Haley Johnson

      the only thing that kept me strong was continuously singing "jassonn derulooo"

    64. Carrigan O'R

      Pro tip: multitask using a crappy old water bottle while doing this to get a 2in1 workout and shower!

    65. Denise Carofiglio

      Pam could you please add this to the upper body playlist? ☺️

    66. banana crumble

      when u thought it's the area on ur boobs that's going to hurt but then it's ur arms......

    67. bilge

      I did shake my boobies, they were happy

    68. Tia Caah

      O maior eu te amo foi dito em silêncio em uma cruz Para mostrar que o Amor verdadeiro é vivido e não falado Jesus te ama não desista

    69. i ride your dad last night and everyday

      Does this work for saggy breast or some?

    70. Sim165 Sim165

      Plese next do training with vaghina😂

    71. Nuša Krošel

      Probably my fav workout on youtube

    72. •Elisa •

      Does anybody see results and can tell me?🙂

    73. adigoni69

      Bold of me to assume I could do this twice just because my weights aren't as heavy as Pam's.

    74. Giovanna Scaccheri

      Please Pamela, help! Could you make a video to help us learn how to do the push ups (not the ones on the knees, but the originals)? A video about wich exercises do to get us closer to doing a real push up, I'm desperate! In any case, thank you for everything!!❤❤


        but you need to be prepared for a real muscle soreness😂😂

    75. Anna Maria Zachou

      I'm doing this exercise with 2 bottles of wine. After the exercise im drinking half of the one so I can forget what I'm going through with Pamela. Next day I'm looking at my flat belly and I'm thanking Pamela. As you can see, it's a love-hate relationship! 😂

    76. Matilda Santinon

      How do I skate my boobies if I don’t have them???? Any help?

    77. Cristiana Giusti

      I'm doing this with a latin dictionary

    78. Lena Wellbrock

      I think this is my absolute favorite of all the videos!! I also love the song "stronger" when the elbow tabs & the squeezing get too hard! It's so motivating. :) Thank you for motivating all of us :)

    79. Yaren N.

      I understand from this work out is my arm so weak :(

    80. Alexandra Meskova

      I really like this workout. And the bra! What brand is it, pls?

    81. sashaa_

      the elbow thing, i didn't expect this ! was haaard

    82. Toni 457

      Fav Workout ❤

    83. 1967BSBB

      where're your weights from? :)

    84. Scarlett Rondero

      Is it 3.5 kg per weight? Or in total? Got confused 🥲 haha

      1. meeeley

        per weight :)

    85. klo bow

      we got singers here

    86. Olympia Reaper

      Who else feels super guilty when they like skip a day AND when it’s feels like betrayal if I work out with somebody else (such I don’t do)

    87. Snowflake

      I need an alternative for lay down + push up cause once I go down, there's no going back up 😂

    88. Olive

      Me going to the playground to fill my water bottles with sand.... Thx Pam

    89. LNT

      shit i have to go to piano lesson now my arms are literally burning what have I done?

    90. HappyFrog Day

      I keep thinking that laugh in one of the songs is Pamela

    91. sweet cupcakes 12

      Does this increase breast size

    92. jupiter

      thank you!

    93. Anna E

      Now my muscles feel hollow💀

    94. Rina N

      I was abletto do he lay down, hold and push up today!! I'm so proud of myself :)

    95. Eleonore van Outryve

      My absolute new favorite workout!! 💪🏻💪🏻

    96. Foroozan Taheri

      Well my shoulders definitely felt it but my small boobs have no idea! 😅 Is there any way to grow some boobs? Like at all? :))

      1. QualityRock Productions

        "grow" only by eating food that adds fat, like avocado, fat milk, papaya.... The lifting exercises only makes breasts more firm, but not really bigger.... What size are you dear?

    97. Miau Xan

      P̳r̳i̳v̳a̳t̳e̳ ̳s̳e̳x̳ ̳N̳u̳d̳e̳ 💕 𝐂𝐥𝐢𝐜𝐤 𝐇𝐞𝐫𝐞 ➜ miniurl.es/snapgirl8nudehotadult18 》》 𝘼𝙙𝙪𝙡𝙩 𝙊𝙣𝙡𝙮《《 💞 在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方,並繼續將其DNA融入不斷發展的人類社會。說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木來調味食物煮的時候

    98. Ankita

      0:15 to 10:25

    99. Mo Šu

      so smoothly done by you

    100. Timike Takacs

      Oookey, so I will ask... someone get results (breast grow) from this amazing workout? During my weight lost my D cup went down to B, and I slowly getting depressed about it. Can anyone help me? P.s Love you Pam xoxo

      1. QualityRock Productions

        @Timike Takacs you're welcome. If you have any more questions or concerns you can email me. Dr. Michael.

      2. Timike Takacs

        @QualityRock Productions I am thankful for the advice. I heard about the fenugreek tea, oils...​I will give it a try. Thank you! :)

      3. QualityRock Productions

        @Timike Takacs weight loss caused the decrease of your breast size. Now there are two ways you could choose. One is weight increase and that will also work for your breasts. The other one has less effect but it is a combination of "lift and firm" exercise, combined with breast massage using Fenugreek oil. Fenugreek has an effect on the hormones in your chest and it could cause growth. COULD - no guarantees. Hormone therapy is another option but you will have to discuss with your doctor. Without examination I am not allowed to advise you directly.. I have heard of women taking vitamin E but have not seen scientific proof that it works. For a better detailed exercise advice i would need to see you. Dr. Michael.

      4. Timike Takacs

        @QualityRock Productions Thank you for your answer. I will try anything just tell me. (no surgery)

      5. QualityRock Productions

        Hi dear, this exercise (and a lot of others) can make sagging breasts stand more firm but not really bigger. For that you need other solutions. Dr. Michael