Exercises to Lift and Tighten Breasts

Tamsen Butler
Woman working out on a chest press at a gym

If you're looking to firm and lift your breasts via exercise, you may be able to obtain some improvement by tightening the pectoral muscles and losing excess fat. Still, no exercise will yield miraculous results, so it is important you approach a breast firming routine with realistic expectations.

Pectorals Exercises to Improve Sagging Breasts

For best results, work your pecs twice a week, allowing two to three days between workouts to give the muscles a chance to recover. For each exercise, aim for eight to ten repetitions and two to three sets. If you are new to exercising, you'll want to start on the low end and work your way up to avoid injury.

Traditional Pushups

They're not fancy, sexy, or cutting edge, and they don't require trendy equipment. However, pushups are still among the best chest workouts around. All types of pushups use your body weight as resistance to strengthen the chest. Proper hand, head, and feet placement is essential to prevent possible injuries, such as rotator cuff strain, and to get full benefits of the exercise.

  1. Lie face down on the floor with your hands flat on the floor at the shoulder area, arms extended.
  2. Hold your head straight and do not tuck the chin in or lift it up.
  3. Bend your toes, so that you don't rest on tip toes, for best weight distribution.
  4. Slowly lower yourself to the ground. Rest your weight on hands and toes for a count of three.
  5. Raise to starting position and repeat. If you are a beginner, try to do up to eight push ups, and then add more repetitions as you gain strength.
Woman doing push-ups in dark gym

Incline Bench Press Using Resistance Bands

This resistance band exercise targets the chest muscles. Anchor the bands behind you - hooking them through a chair works well - and do this either sitting or standing. Choose a band size that challenges you.

  1. Standing or sitting facing away from the anchor of the bands, grasp the handles with an overhand grip.
  2. Keep your elbows out and parallel to the floor.
  3. Push the handles up and away from you at an angle until your arms are straight.
  4. Slowly return to the original position, squeezing your shoulder blades and resisting the decline as you do so.
  5. Repeat, starting with around eight repetitions, adding more as your strength grows.

Pec Fly

If you work out at the gym, the pec fly machine is excellent for toning and lifting the breasts. At home, you can get the same results with a pair of dumbbells.

  1. Lie on your back (supine) on a bench with your feet flat on the floor. Hold your back straight and do not slump to avoid stressing back muscles.
  2. Hold one dumbbell in each hand.
  3. Raise your arms to shoulder level with elbows bent.
  4. Push arms up and away from the body.
  5. Return to starting position.
  6. Do five repetitions.
    Full body shot of a fit man doing exercises with light dumbbells on a balance trainer ball

Short Range Chest Fly

The short range chest fly is most effective when your hold your arms straight and carry through all the way to the shoulder. If you don't carry through, you may injure the shoulders or back.

  1. Sit in a chair with a straight back with your feet flat on the ground.
  2. Holding a dumbbell in each hand, spread arms to each side, level with your shoulders.
  3. Continuing to hold arms at shoulder height, bend elbows and bring wrists toward your chest.
  4. Hold about two seconds before returning to the starting position.
  5. Repeat five sets.
    Woman lifting weights outdoors

Chest Press

The chest press is another dumbbell exercise that strengthens the pectoral muscles.

  1. Lie flat on your back with a dumbbell in each hand. The upper arms form a straight line with the shoulder; elbows are bent and facing upwards.
  2. Hold your head straight and keep your feet flat on the floor.
  3. Raise your arms slowly upwards, almost straightening the elbows, until they are over the shoulder area. Do not lock the elbows to prevent injury.
  4. Gradually lower the arms down to starting position. Rest.
  5. Do five sets and work your way up to ten repetitions.
    Athlete lifting dumbbells while lying on bench press in gym

Weight Squeeze

This exercise can be done alone or along with another exercise like squats, wall sits, or lunges. Your muscles may start to shake while doing this exercise, but don't let that stop you.

  1. Grasp two dumbbells, one in each hand. This can also work with one plate, a kettlebell, or a single dumbbell. Touch the weights together with palms facing inward and elbows facing out.
  2. Push the weights together, squeezing as though you're crushing them together.
  3. Hold this squeeze for 30-60 seconds before releasing.
  4. Repeat up to three times as tolerated.
    Fitness woman lifting weights in gym

Consistent Cardio

In addition to your pec workouts, you should start a cardio routine or continue your existing one. While strength training will sculpt and lift your breasts, cardio helps burn fat. The best cardio exercises for fat burning are high intensity interval training, circuit training, and running.

Exercises for Breasts

While there is no specific breast lifting exercise, exercises aimed at strengthening the pectoral muscles will, by extension, tone and lift the breasts, according to WebMD. The exercises can provide definition and improve slight sagging. A quick look at an anatomy book will explain why: the pectoralis minor and major, or pecs, are directly underneath the breasts. Any exercise that works the pecs will also work on the breasts. This is especially important if you have heavy, sagging breasts since a stronger chest provides greater support.

Other Benefits of Pectoral Exercise

In addition to perkier breasts, there are other reasons for a woman to work her pecs:

  • Increased metabolism: Like all strength training, working the pecs increases your metabolism, helping you to burn more calories even when you're not working out.
  • Improved posture: Pectoral exercises build strength in the upper body, leading to improved posture. This reduces back and neck strain and enhances the breast lift effect.
  • Increased stamina: Any strength training and the following recovery period works to build your stamina and endurance. This carries over into everyday life, making you more energetic and better able to cope with life's stress.

Pec Exercise and Breast Size

Some women are afraid to work out the chest, afraid the exercise will cause their breasts to shrink. Combined with weight loss, pectoral exercises will likely give you smaller, perkier breasts; without weight loss, you'll probably get a rounder, higher bust. If you have large, fatty breasts, you can expect to lose some of the fat, especially if you add cardio to your exercise regimen. Depending on dietary factors and your other workouts, you may start to see changes within 3-4 weeks.

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Exercises to Lift and Tighten Breasts