What Are the Best Exercises for Firm Breasts?

A fit woman standing.

Whether you’re an A cup or a double D, most of us want a healthy, youthful-looking bust. The advancements in push-up bra design means that we can have the chest of an 21-year-old even though I’m twice that age. However many women are still very self-conscious about their breasts, especially as sagging sets in with age.

Most people assume that surgery is the only option for lifting and firming your assets. However, that’s not the case. There’s a cheap and risk-free way to firm and rejuvenate your breasts without even leaving the house. I’m talking about upper body exercises. Well, what are the best exercises for firm breasts? Read on to find out.

What Causes Saggy Breasts?

We all know that over the years, gravity takes it’s toll on our bodies, and our chest is no exception. However, there are a few other factors which can accelerate the process. After aging, the next most common reason for saggy breasts is breast feeding. After nursing a child, your chest will lose its firmness, and can also change shape. (source)

Poor posture does more than just cause back ache. If you slouch most of the time, you’re not giving your breasts enough support, allowing them to stretch and sag. (source) Smoking is particularly damaging to your breast tissue. It causes premature skin and weakening of your breast structure. If you’re a smoker, cut it out.

A woman demonstrating right and wrong posture.

We hear again and again in the media that most of us are wearing the wrong bra size. Well, if you haven’t gotten fitted yet, now’s a good time. If your bra is too loose, it won’t give you the support you need. This is particularly important if you’re a jogger or do other physical activities. If you want to protect your bust, you need a sports bra that stops bouncing almost completely. (source)

The Best Exercises for Firm Breasts

Underneath your breast tissue are two main muscles – pectoralis major and pectoralis minor. They connect directly to the bones of your upper arms, so these exercises will mostly be focussing on this region. (source)

If your pectoralis muscles are underused, will be small, adding to the sagging situation. Luckily it’s easy to grow them and firm them up, all you need to do is exercise. If you think of the “pecs” of a bodybuilding male, you can see what kind of difference it can make.

1. The Chest Squeeze

A woman performing the chest squeeze with a basketball.

You will need a medicine ball (exercise ball) for this routine. It’s a good warm up technique to start with.

  • Sit on a chair with your back straight and stomach tight
  • Hold the medicine ball at chest level squeeze it
  • While squeezing, slowly straighten your arms, keeping steady pressure on the ball
  • Bring the ball back towards the chest
  • Repeat a minimum of 10 times


2. Push Ups

A woman doing push ups.

  • Lie on your stomach on the ground. Raise your body off the ground with your arms shoulder-width apart and your lower half supported by the balls of your feet
  • Slowly bend your elbows until you reach the ground
  • Raise yourself back up and repeat 15-20 times
  • If this is too difficult, you can do the same thing but with your knees on the ground


3. The T-plank

A woman performing the T-plank.

  • Get into position as if you were going to do a push up
  • Keep your legs wider than hip width apart
  • Lift your right arm and your whole body to the right, making a “T” shape
  • Hold position for 10 seconds
  • Return to the starting position and repeat on the left side
  • Repeat the above steps 10-15 times


4. Chest Press

A woman performing chest presses in a gym.

This exercise requires a set of 5 – 10 pound dumbbells. If you don’t have them, you can use cans of tinned food or small bottles of water

  • Lie on your back on the ground
  • Hold a dumbbell in each hand, with your palms facing away from you
  • Bend your elbows to form a 90 degree angle. Your upper arms should be parallel with your shoulders.
  • Slowly stretch your arms to the ceiling, directly over your chest.
  • Slowly return to the starting position
  • Repeat 15-20 times


5. Apply Pressure

A woman stretching at a wall in an urban environment.

  • Stand facing a wall with your back upright
  • Lean on the wall with your hands flat and push as if trying to move the wall
  • Push at maximum force for 10 seconds
  • Release and shake your arms out
  • Repeat 10 times


6. Chest Flys

A woman performing chest flys in a gym.

You will need dumbbells again for this exercise.

  • Lie on your back on the floor with your knees bent.
  • With your elbows slightly bent, hold the dumbbells above your shoulders
  • Lower the weights until your elbows are in line with your chest
  • Keep the same bend in your elbows and lift the weights back up.
  • Repeat 10 times


7. Elbow Squeezes

A woman performing elbow squeezes in a gym.

You will need dumbbells again for this exercise.

  • Stand with your back upright and a dumbbell in each hand.
  • Raise the weights to eye level
  • Bend your elbows to form a 90 degree angle.
  • Move your elbows towards each other, keeping your arms parallel
  • Open your elbows wide and return to the starting position.
  • Repeat 10-15 times


8. Yoga

Yoga isn’t just about stretching, it can help firm your pec muscles too. Some of the best poses for working this region are the Triangle Pose, the Cobra Pose, and the Standing Forward Bend. (source)

Other Tips

You need to do these exercises regularly if you want to see results. Aim for 5 out of 7 days a week. If you stop working out your pec muscles for a while, your efforts will be wasted as the muscle mass will disappear. It’s definitely a case of “if you don’t use it you lose it”

Take a 10 second rest between each repetition, don’t push yourself too hard if you’re out of shape as you will end up with aches and pains, or even worse – an injury. (source)

If you’re using dumbbells, make sure the weights are challenging enough. Increasing the weight lifted over time is what stimulates muscle growth. (source)


I hope you’re ready to start working out your chest muscles after reading about the best exercises for firm breasts! I wasn’t convinced initially but when i thought about it, it makes sense. Larger muscles help fill out the loose skin in your breasts, leading to a more taut appearance. I’d love to hear how you get on, let me know in the comments if you’ve tried this technique.

References: 1, 2, 3, 4, 5

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