It goes without saying that breasts change over time — and by “change” we mean “fall, due to sagging. It's completely natural (and inevitable) for your chest to lose elasticity as you age — you can thank gravity for that, by the way. It's also completely normal to want to do something to reverse this effect and give yourself extra self-esteem.
If you hate push-up bras, you'll be happy to know that padding isn't the only way to lift your breasts. Adding chest exercises to your exercise routine can also provide a real boost.
Let's be honest: no amount of training will turn small breasts into bigger ones. Still, strengthening your chest muscles has a number of additional benefits, including improved strength, balance, and posture.
Below your chest are the pectoralis major and pectoralis minor muscles. The pectoralis major runs from your sternum up and out to your arms and neck, while the pectoralis minor sits beneath your major muscles and helps connect your ribs to your shoulder blades. Working your chest from multiple angles with enough weight provides plenty of stimulation to increase strength and develop these muscles, making them more prominent and adding a nice shape to your chest.
As a bonus, working these muscles will also improve your core (the abdominal core region) and your back, which leads to the illusion of an hourglass figure, as the exercise physiologist points out. Bianca Vilela.
The challenge
The key to making this breast lifting workout effective: Make sure you choose weights that are heavy enough. You should feel like you can do about two more reps at the end of each set, but no more.
Complete 3 sets of 10 to 12 repetitions (or for the allotted time) of each exercise taught below.
Perform the complete routine three to four times a week (always taking a break between them).
Each week, increase the weights you use a little.
The 10 best chest exercises
1
Dumbbell bench press
Why it's great:
This move works your chest, arms, and shoulders while contracting your core. You're activating your pecs when you slowly lower the dumbbells and use only your upper body to lift them back up.
How to do it:
Lie with your back straight on a bench or mat on the floor and your feet flat on the floor, holding two dumbbells resting on your chest.
Push the weight up and extend your arms with your palms facing your feet.
Pause at the top for a second, then slowly lower until your elbows almost touch the floor. That's 1 rep.
2
Flexion
Why it's great:
Push-ups are a general fitness test of your upper body stability and strength. You're engaging your chest, pecs, and triceps, as well as your balance.
How to do it:
Start on all fours, with your palms slightly wider than your shoulders and your feet close together. Your body should form a straight line from head to toe. (Option to start on all fours, with your head and knees aligned.)
Lower until your chest almost touches the floor. Keep your arms at a 45-degree angle to your torso.
Pause, then push back to the starting position. That's 1 rep.
3
Push-up with explosion
Why it's great:
This variation takes a standard push-up up a notch and requires more upper body strength and core control.
How to do it:
Start in a high plank position with your hands slightly wider than shoulder-width apart. Keep your core engaged and your hips lifted.
Bend your arms and lower your chest as far as you can, or until your chest touches the floor.
Push up with explosive force and jump your hands into a narrow position under your shoulders.
Bend your arms and lower your chest as far as you can, or until your chest touches the floor.
Push up with explosive force and lift your hands wider than shoulder-width apart. That's 1 rep.
4
Dumbbell fly
Why it's great:
This move works your triceps and biceps while stretching your chest muscles.
How to do it:
Lie with your back straight on a bench and your feet flat on the floor, holding a pair of dumbbells above your shoulders with your elbows slightly bent.
Keeping a slight bend in the elbows, lower the weights to your sides until your elbows are level with your chest.
Maintain the same bend in your elbows as you push the weights back up. That's 1 rep.
5
Close Grip Bench Press
Why it's great:
When you lower the weights, they are about an inch above your chest, isolating your pecs. This can help you get the perkier look you want.
How to do it:
Lie on your back, with your knees bent and your feet flat on the mat. Hold a dumbbell in each hand and extend your arms upward, palms facing each other.
Keeping the weights together, bend your elbows and lower your hands to your chest.
Slowly reverse the movement and return to the start. That's 1 rep.
6
Standing crucifix
Why it's great:
These movements can be done with or without weights or resistance bands. When you add weight, it will help target your chest muscles more.
How to do it:
Start by standing with your feet shoulder-width apart.
Bend your elbows and bring your arms out to your sides to form two 90-degree angles (like cactus arms in yoga).
Keeping a strong core and back straight, slowly bring your arms and elbows together in front of you (maintain the 90-degree angle and don't lead with your elbows).
Then reverse the movement to return to the start. That's 1 rep.
7
Plank with rotation
Why it's great: Adding rotation includes the upper body to rotate completely. Your chest helps guide your arm from the side into the full plank position.
How to do it:
Start in a plank position with your hands directly below your shoulders and form a straight line from head to toe. (Option to hold dumbbells in hands.)
Rotate your body wide to the right to move into a side plank position. Place both legs stacked on top of each other and raise your right arm toward the sky.
Place your right arm back on the floor and reset into a plank position. That's 1 rep. Complete as many repetitions as possible in 50 seconds.
Then switch sides and rotate your body open to the left, reach your left hand toward the sky, and stack your feet on top of each other for a left side plank.
Reverse the movement to return to plank position. Repeat as many reps as possible in 50 seconds on the second side.
8
Superman
Why it's great:
This move will open your back to help with flexibility. It warms up your muscles and prepares you for a chest workout. It's also a great variation to a traditional plank.
How to do it:
Lie on your stomach with your arms extended forward and your legs straight, keeping your head relaxed and your spine neutral.
Contract your core muscles to stabilize your spine, while simultaneously lifting your legs and arms a few inches off the floor, keeping your head and neck neutral.
Hold at the top for 3–5 seconds.
Gently release back to the starting position. That's 1 rep.
9
Plank
Why it's great:
Planks strengthen your core, improve your posture, and add stability to your abs. The chest also plays a role.
How to do it:
Start on the floor on your hands and knees, with your hands directly under your shoulders.
Step back, one foot at a time. (For more stability, spread your feet wider than hip-distance apart and bring them closer together for a greater challenge.)
Maintain a straight line from the top of your head to your heels, looking down, just above your fingertips.
Contract your abs, quadriceps, glutes and hold. Think about digging in your heels and squeezing your quads.
Hold the position for 30 seconds.
1
0
Arm circles
Why it's great:
This move works the muscles in your shoulders and chest, as well as your upper back.
How to do it:
Stand with your feet hip-distance apart and your arms at your sides, holding light dumbbells.
Raise your arms out to the sides and rotate up and around to complete a full circle until your arms are back to where they started. That's 1 rep.
