The following exercises won’t turn A cups into Bs or beyond. But they can help you to build up your upper body muscles and improve the appearance of your breasts without having a surgery.
1. Chest Squeeze with a Medicine Ball
The chest squeeze is a great way to warm up the chest before other exercises, or you can do it at the end of your chest work when your muscles are tired. This exercise works the chest and shoulder muscles.
- Sit up straight on a chair and make sure that your back is straight and your stomach is tensed.
- Hold a medicine ball at chest level and squeeze the ball to contract the chest.
- While squeezing the ball, slowly straighten the arms, taking the ball straight out in front of you until the arms are straight.
- Keep a steady pressure on the ball throughout the movement.
- Bring the ball back towards the chest and repeat for 1-3 sets of 10 reps.
Push up is a great exercise for firming your chest, and as an added bonus it will also strengthen your back and core muscles (for more exercises for your core see my post about the best exercises for getting a flat tummy). You can do it at home without any special equipment. For an easier variation you can place your knees on the ground.
Lie on your stomach and place hands on the ground next to your arm pits and push yourself up so your elbows are slightly bent. Make sure you keep your stomach tensed and slowly lower your chest to the ground then push yourself back up again. Repeat as many times as you can.
3. The T-Plank
The T plank (also known as the front plank) not only tightens your belly, it strengthens your chest, arms, back, glutes and legs too. It builds strength in these areas with body weight rather than equipment (you can add weights for extra challenge), making it a great, no-excuses-tolerated exercise.
1. Hold your body up in a pushup position, with your legs wider than hip width for more stability.
2. Lift your right arm, holding the weight up, and open your body all the way to the right making a “T” shape with your body. Remain in that position for 10 seconds.
3. Return to your starting position and do the same on left side. That’s one rep. Do 5-10 reps.
If you find this exercise too difficult to hold for more than a second or two, put your knee or knees on the ground. As you gain strength, holding the pose for longer periods of time should become much easier.
How to Make It Harder
- Lift top leg 6 inches off bottom leg, so top leg is hovering in the air.
- Use five to 10-pound weights as handles.
4. Bench Press
Bench pressing is a great exercise that can help your breasts appear to be slightly lifted due to the strengthening of the pectoral muscles that are located behind the fatty tissue of the breasts and help to support the breast tissue. When these muscles are weak they allow to breast tissue to sag. You can replace the bench with a Swiss ball.
1. Lie face up on a bench, Swiss ball or on the floor with your arms straight, a dumbbell in each hand.
2. Lower the dumbbells until they’re close to the sides of your chest.
3. Press them back up to the starting position. That’s one rep. Do 10 reps.
5. Dumbbell fly
Dumbbell flys are one of the best exercises for firming your chest.
1. Lie face-up on a flat bench or on the floor with your knees bent.
2. Hold a pair of dumbbells above your shoulders with your elbows slightly bent. Keeping the slight bend in your elbows, lower the weights until your elbows are in line with your chest.
3. Keep the same bend in your elbows as you press the weights back up. Perform 10 reps.
6. Applying Pressure
One of the simplest exercises to plump up your breasts is by applying pressure with your chest muscles and targeting your pectoral muscles which help to support your breasts.
1. In order to do this exercise, face towards the wall while standing tall against it.
2. Now lean on the wall with your hands and put as much pressure with your hands as you can as if trying to move the wall.
3. Keep on applying pressure by pushing it for 10 seconds at a stretch.
4. Then release, relax, shake your hands and get on with it again. Repeat this 10 times.
7. Standing Chest Fly
While this exercise mainly works on your shoulders, there are some benefits for your chest muscles as well.
1. Stand or sit upright, with tummy tight and bend your elbows while holding the dumbbells.
2. Press your palms together. Hold for two seconds and release. Repeat 10-15 times.