Top 8 Chest Exercises for Women: Add Them to Your Workout Today

Published 29 August 2019

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Reviewed by Dr. Anna Klepchukova, Intensive care medicine specialist, chief medical officer, Flo Health Inc., UK

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Sooner or later, the effects of aging catch up to all of us, and sagging in your chest area is one of them. If it bothers you, consider incorporating a few breast exercises into your fitness routine for the appearance of a firmer, perkier bust.

Why train your chest?

When it comes to fitness, your chest often takes a backseat to other areas which are more prone to fat accumulation (e.g., your hips, thighs, and stomach). However, breast exercises have the power not only to transform your chest, but your entire upper body posture. 

What’s more, an effective chest workout for women tones and sculpts your shoulders. Try the following 8 exercises to lift breasts to reap the benefits that come from strengthening this part of your body.

1. Knee push-ups

This breast lift exercise works the pectoralis major and tricep muscles. 

• Kneel on an exercise mat as if doing a push-up. The distance between your hands must be slightly greater than the width of your shoulders. Keep your spine in a neutral position and pull in your stomach muscles.
• While resting on your knees, lift your lower extremities. The palms of your hands and your knees are now supporting your body. 
• Bend at the elbows and lower your body towards the ground. You should feel a fair amount of stretching in your chest on the way down. 
• Return to the starting position, and do three sets of 10 repetitions each.

2. Elbow squeeze shoulder press

• To do this boob-lifting exercise, stand on the ground with your feet planted shoulder-width apart. 
• Hold dumbbells in both hands, with palms facing inward, then lift them to eye level. Your elbows should be bent at a 90 degree angle in front of you. 
• Keep your upper arms parallel to the ground and spread them outward to the sides. 
• Then, fully straighten your arms and lift the dumbbells up over your head.
• Return to the starting position, and do 15 repetitions. 

3. Dumbbell chest press

This exercise to lift your breasts targets the pectoralis major and deltoid muscles. 

• Lie on the ground with your feet flat and knees bent. Hold dumbbells directly above your chest, palms facing forward.
• Keeping your stomach in and shoulders down, bring both of your arms down towards the ground. Squeeze your chest muscles. 
• Push the dumbbells back to the starting position so they meet at the top. 
• Perform 3 sets of 8–12 reps.  

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4. Dumbbell plank rotation

Besides focusing on the abs and obliques, this breast lifting exercise trains your chest, shoulder, and lower back muscles. 

• Position yourself in the plank pose with your hands beneath your shoulders, and feet planted slightly more than hip-width apart. Grasp dumbbells in both hands. 
• Twist your torso and raise your left hand towards the ceiling.
• Bring your left hand to the starting position. Repeat with your right hand. 
• Perform 3 sets of 8–12 reps. 

5. Downward dog

This breast firming exercise zeroes in on the pectoralis major and tricep muscles. 

• Kneel on an exercise mat as if doing a push-up. The distance between your hands must be slightly greater than the width of your shoulders.
• Straightening your arms, draw your torso back so that your chest moves closer to your knees. Allow your butt to lift slightly upwards. 
• Make an exaggerated curving motion to bring your chest downwards and then arch back up to a position in which your arms are fully extended. Be sure to keep your butt down and your back fully arched. 
• Do the exact same thing in reverse, then return to the starting position, and repeat 10–15 times. 

6. Floor fly

• To do this boob workout, lie on an exercise mat with your feet flat on the ground and knees bent. Hold a pair of small dumbbells in your hands directly above your chest. Face your palms inward and keep arms slightly bent. 
• With your arms locked and stomach muscles pulled in, bring your arms down towards the floor in a semi arcing motion, until they line up with your bust.
• Squeeze your arms while they’re touching the ground. Without straightening them, return to the starting position. Hold for one second, and squeeze your chest muscles.
• Perform three sets of 8–12 reps. 

7. Cable crossover

By using cables to provide continuous, stable resistance, this breast lifting exercise engages the small chest and pectoral muscles.

• Stand with your feet hip-width apart and bring one foot forward. 
• Slightly bend your chest forward while holding a cable handle in each hand. Ensure your hands are above your shoulders and keep elbows bent. 
• With arms fully extended, bring your hands together slowly in a broad, arcing motion. 
• Return to the starting position slowly, and do three sets of 10 repetitions.

8. Incline bench press

• Lie on your back on a bench that’s inclined at an angle of 45 to 60 degrees. 
• Hold a dumbbell in each hand and place your feet on the ground. 
• With palms facing forward, push upwards until you reach a position above eye-level and your elbows are straight. 
• Bring dumbbells down towards your upper chest while keeping your elbows in line with your wrists.  
• Do three sets of 10 repetitions. 

Chest workouts for women lift your breasts by strengthening the pectoral muscle that lies underneath them, but they also promote improved posture, build strength, and burn fat. 

Drink plenty of water before, during, and after every workout and incorporate a sufficient amount of protein in your diet to maintain muscle mass. Consider adding cardio, lower body, and core exercises to your boob workout for even better overall results. 

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History of updates

Current version (29 August 2019)

Reviewed by Dr. Anna Klepchukova, Intensive care medicine specialist, chief medical officer, Flo Health Inc., UK

Published (29 August 2019)