Chest Exercises for Women for Firm Breasts

15 Best Chest Exercises for Women for Firm Breasts

Every woman wishes to have a good shape body. Doing exercise is the best way to lift your bust. There are certain exercises to get back in shape and prevent sagging breasts. Giving exercise to your chest muscle helps to improve posture and enhance entire confidence.

15 Best Chest Exercises for Women for Firm Breasts

Here are the best exercises for women to have firm breasts.

Standing Chest Stretch

Stretching before doing any exercise is important to activate your muscles to prevent any tear in the muscles and nerves.

How to do it?

  • Stand with erected spine and keep abs engaged.
  • Turn your shoulders backward and raise your arms, flex them at your elbows in a way toward forearms level to your face.
  • Push your hand’s backside and open upward to the chest.
  • Hold this stretch for 20-30 seconds.

Sets and Reps – 2-sets and 5-reps

Rest – 10 seconds

Camel Pose

Performing a camel pose helps to open your chest and give a stretch in the whole chest area. It also gives a good stretch in your back and glowing skin.

Camel pose also called ad Ustrasana. It is a standard level of a backbend. This exercise resembles camel. It is known to open up your heart and promote flexibility and strength. In yoga, it is commonly known as Ushtrasana.

Things to know before doing this exercise

The camel exercise is the best back bending exercise. It is recommended to perform it in the morning. But if you can manage, you can also perform in the evening. Make sure to keep your stomach and bowel empty before doing this exercise. Consume your meal six hours before you perform.

How to do it?

  • Bend over the floor with knees at hip-width and thighs at 90 degrees to the ground. Roll your thighs inside slightly, restrict your hip points, and firm, but do not press your buttocks. Assume that you are drawing sitting bones upward into your torso. Put your outward hips as soft as you can do. Move your shins and tops of feet firmly into the ground.
  • Bend backside and move your arms back and grab heels with them.
  • Open up your chest and feel a stretch in your both side of chest and back.
  • Stay in this pose for 30 seconds.

Sets and Reps – 2-sets of 5-reps

Rest – 10 seconds


Take the instructor to help while doing camel exercise. Performing alone may cause you injury. If you are experiencing low or high blood pressure, then avoid this asana. People with insomnia and migraines should also skip this.

Beginner’s Tips

In the beginning, it can be difficult to reach your feet with hands. It may cause you to strain in the neck and back. You can try lifting your heels and turn toes. If you still find difficulty, then use a wooden block and put your hands over them.


Try touching your thighs, inner feet, and calves to deepen this pose.

Seated Dumbbell Fly

Seated dumbbell fly exercise is the best exercise for firm breasts. Additionally, it also works on your shoulder and upper body muscles. This exercise requires two dumbbells to perform and make your back straight.

This exercise targets the muscles such as deltoid anterior, deltoid lateral, posterior, clavicular head, intercostal, subscapularis, supraspinatus, and Trapezius Muscle.

How to do it?

  • Sit on a seat with your spine straight, legs shoulder-width separated, shoulders moved back, and abs firm.
  • Get a dumbbell in each hand and let your hands hang.
  • Breathe out and raise your arms until the dumbbell is at the shoulder level.
  • Take a breath and bring down your hands.

Sets and Reps – 2-sets of 12-reps

Rest – 10 seconds

Tips and Advises

Create movement in the shoulder joint, and wrist to perform this exercise effectively. Keep the angle of 30 degrees only.

Lying Chest Fly

Lying chest fly is another exercise for making breast firm. This workout is related to a seated chest fly. It is one of the most useful and classic exercises for providing work to pectorals. You will need a pair of dumbbells with a stability ball.

How to do it?

  • Sit over a top of a stability ball, hold the dumbbells in your both hand. Place your feet at wider than your shoulder width and keep the spine straight.
  • Try walking forward till your body becomes parallel to the floor and only the behind of shoulders by touching stability ball.
  • Keep your abs engaged, and pelvic region, femur, and chest should be level.
  • Lift your arms straight over your chest, with your palms facing each other and look erected up.
  • Breath out and extend your arms like in a flying motion, and lower down till your dumbbell get level to your chest.
  • Breath in and get your arm back upward.

Sets And Reps – 3 sets of 10 reps

Rest – 10 seconds

Incline Dumbbell Press


Incline Dumbbell Press

The incline dumbbell press work on your chest muscles. It requires bench exercise that place on an incline. A similar workout can be performed in the decline and neutral position. All three-pose work in diverse parts and sides of the same muscles.

How to do it?

  • Lie over the incline using your back erect, and shoulder forced back.
  • Take a dumbbell in your hand and lift your hands upright ahead with your palms facing forward.
  • Lower down the dumbbells in an upside-down in a V-shape. Stop hands when they are near to the side of the chest.
  • Breath in and gently lifts them back in a similar assumed inverted V to the starting position. The inner heads/plates of both the dumbbells that face each other.

Sets and Reps – 3-sets of 15-reps

Rest – 10 seconds

Barbell Bench Press

The barbell bench press is one of the effective exercises for the muscles of the chest. It helps to create firmness in the breast. This exercise requires barbell and bench exercise.

How to do it?

  • Lie down using your back and keep your abs tight and back straight. Put your feet flat over the ground wider than shoulder distance.
  • Put your hands in a way that your forearms are vertical to the ground. Hold the barbell firmly using your palms facing front.
  • Breath in and gently presses the barbell up by erected by your elbows.
  • Be in this position for one second and takedown and breath out.

Sets and Reps – 3 sets of 10 reps

Rest – 10 seconds

Wide Push-ups

Wide push-ups are normal push-up performed with arms kept wider than your shoulder distance. It reduces the effect on your chest more as the placement of extended hands.

How to do it?

  • Take a push-up position with your hands and keep toes by keeping the spine straight and abs engaged.
  • Push down by flexing your elbows and get as low as you can do.
  • Push yourself upward to the beginning position.

Sets and Reps – 3 sets of 10 reps

Rest – 15 seconds

Decline Push-ups

Decline push-ups are one of the best exercises to put pressure over your chest region in comparison to neutral push-ups. You can also use a block or stability ball for performing these push-ups.

How to do it?

  • Get in the push-up position with your toes kept firmly on the lifted platform that you are using. It will place your body in a drop position.
  • Perform regular push-ups
  • Perform continued push-ups for 5-counts

Sets and Reps – 3-sets of 5-reps

Rest – 10 seconds

Medicine Ball Push-up

The medicine ball exercise can be a challenging push-up. Practicing this exercise help to perform easily. You will require medicine balls for this workout.

How to do it?

  • Keep two medicine balls over the ground and maintain a shoulder-width distant.
  • Keep a palm over each ball and lengthen your legs back of you. Lift your lower body over the bent toes.
  • Bend your elbows, reduce your body, and come back to again.

Sets and Reps – 3-sets of 7-reps

Rest – 10 seconds

Dumbbell Plank Rotation

Planking is the best exercise for the core. It helps to modify a little to chest muscles.

How to do it?

  • Put two dumbbells over the mat at shoulder distance.
  • Bend on the mat, lean in front, and hold the dumbbell in both hands.
  • Keep the dumbbells below your right elbows and shoulder.
  • Hold the dumbbells strongly and stretch legs back. You may keep them at shoulder width or hip-width apart.
  • Raise your right dumbbell, open your body, and move your left side. Place your right hand fully stretched and see at the dumbbell. Your left hand should be firmly kept over other dumbbells. You can move your left leg to balance your body.
  • Gently, bring the right-hand backside to the original point.
  • Perform this for the left side.

Sets And Reps – 3 sets of 10 reps

Rest – 10 seconds

Dumbbell Bridge Chest Press

This exercise is a combination of chest press and bridge. It focuses on your lower glutes, back, chest muscles, and hamstrings. You will require two dumbbells for this exercise.

How to do it?

  • Take a dumbbell in both hands and lie down over your back. Place your knees bent and feet flat over the ground. Stretch your hand’s right side above the chest using your palm face in front.
  • Raise your hips, press your glues, and gently lower the dumbbells with imaginary inverted like V. Lower down your hand until the dumbbells reach to your sides of the chest.
  • Raise them by straightening hands in the same imaginary inverted V.

Sets And Reps – 3-sets of 12-reps

Rest – 10-seconds

Overhead Shoulder Press

This workout focuses on shoulders, but it is an excellent workout for pectoral also. Take a dumbbell in both hands and perform this exercise.

How to do it?

  • Stand upright by keeping your feet at the distance of your shoulder width.
  • Get your arms upward and make upper arms parallel to the floor, and forearms are level to your upper arms. Your palms should face in the front direction. It is your beginning position.
  • Press your hands upward in an arc, get the dumbbells near as you press them over your head. Avoid straightening your arms.
  • Turn your arms back to your starting position.

Sets And Reps – 3-sets of 12-reps

Rest – 10 seconds

Staggered Chest Press

The staggered chest press is an effective exercise for firm breasts. You will require a light resistance band and one door anchor for doing this exercise.

How to do it?

Support the resistance band with the door. Turn around and ensure the resistance band ends and walk at distance from the door.

Stop as you start feeling resistance. Place one foot in front of next, bend your elbows toward your back. Put your palms at your chest level that should face down. It is the beginning point.

  • Align your hands and get them together in the front.
  • Gently take your hands back on your starting point.
  • Perform this exercise 6-times before doing for other legs and repeat.

Sets and Reps – 3-sets of 6-reps

Rest – 10 seconds

Isometric Chest Exercise

The isometric chest exercise does not require any equipment. It is one of the isometric exercise, which helps to increase body strength and muscles without any movement in the body.

How to do it?

  • Stand straight using your feet at shoulder-width at distance and keep the spine erect and let your shoulder relaxed.
  • Put your hands on the front side of your chest and push both hands opposite to each other.
  • Stay in this pose for some time nearly 10 seconds.
  • Release and do it on the other hand.

Sets and Reps – 2-sets of-10 reps

Rest – 10-seconds

Wall Push-ups

Wall push-ups are the best exercise for burning calories and toning muscles. They help to focus on chest muscles, deltoids, biceps, lats, core muscles, and rhomboids.

How to do it?

  • Stand in front of the wall at 2-3 feet distance. Put your palm over the wall at shoulder distance. Keep your hands over the shoulder levels. It is your beginning point.
  • Flex your elbows and get your chest near to the wall. Breath in while doing this exercise.
  • Breath out and get back to the beginning position. Make sure your head is level to your shoulders, your abs are engaged, and glutes are squeezed.

Sets And Reps – 3-sets of 10-reps

Rest – 10 seconds

Chest Exercises: Benefits

  • Performing chest exercise helps to lift the breast and improve strength and posture.
  • These chests exercise not make your breast small or bigger, but it creates firmness and lifts them higher.
  • These exercises are cost-effective and prevent sagging.
  • Chest exercise does not cause rock hardness in the breast, but it helps to enhance your pectoral muscles.
  • It also works on chest muscles and tones your muscles in the arms. It also works on your upper back, biceps, triceps, and deltoids.

Other tips for firm breast

Women experience changed breasts in the entire lifetime. Most of the time, weight fluctuations and breastfeeding causes to effect on the shape and size of the breast. Most of the time, breast sag due to dense tissues.

Apart from the above exercise, you can also follow these tips to make your breast firm.


Performing yoga helps to improve your breast shape and tone them. It helps to improve blood circulation and flexibility of breasts. Yoga also tones and strengthens muscles. It activates the pectoral and shoulder muscles.

Stay Activity

Staying active helps to balance your diet and prevent weight fluctuations that can cause breast sagging. Managing a healthy weight helps to make your lifestyle active. Try adding running, jogging in your exercise regime. Jogging is the best exercise to keep your chest muscles active and give a stretch.



Massaging breasts also a helpful method to keep muscles active. It improves your breast texture and brings firmness. You can do the massage every day or twice a week. When you grow dense breast tissue, it is difficult to get the cancerous lumps. If you suspect any lump in the breast, make sure to check with your doctor.

Essential Oils

Essential oils are also helpful for creating firmness in the breast. You can use essential oil such as carrot oil, fennel oil, cypress oil, lemongrass oil, and spearmint to promote firmness in the breast.

Vegetable Oil

There are some vegetable oils such as hazel, sunflower, and sesame, which helps to promote skin tone and nourish your breast skin. You can include some essential oils mentioned above for breast massage.

Breast Mask

You can use ground cucumber and egg yolk as a breast mask. Include butter to make it a soothing paste. Once you prepare the ingredients, let this mask sit for 20 minutes before cleaning it. It helps to strengthen the tissues of the breast. Use this mask once a week.

Ice Massaging

Ice massage can be a chilly but more effective option to bring firmness in the breast. Consider doing ice massage during the summer season as it can be difficult for people with cold sensitivity. You can rub the ice cube in a circular motion around the breast for at least one minute. Avoid doing this remedy for more than one minute as your breast may get sensitivity. However, this method is temporary and effective for the cold temperature to lift and tighten your breast.

Special Bras

Like a sports bra is the best way to support your breast, you can also use special and proper size bra to provide firm appearance. Many women love lacy bra due to their beautiful look, but those type of bra does not provide proper support, which does not lift the breast.


Practice proper posture to have firm breast appearance. Proper posture helps to prevent breast sagging. Poor posture causes back pain and muscle soreness. Having a large bra size and bigger breasts sign of breast sagging. Try to sit straight and manage good posture.

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