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15 Best Chest Exercises To Firm And Lift Your Breasts

15 Best Chest Exercises To Firm And Lift Your Breasts March 7, 2018

Chest exercises are the best way to provide an extra lift to your bust. They help your girls get back in shape and prevent sagging. In fact, working the chest muscles will improve your posture, thereby enhancing your overall silhouette and confidence. So, ladies, no more insecurities, no more painful push-up bras! Do these 15 chest exercises for women, and see a visible change in just a few weeks. Swipe up!

15 Effective Chest Exercises For Women

1. Standing Chest Stretch

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Before starting any exercise or routine, it is important to stretch the muscles that you are going to work on to prevent any injuries. Here’s how to do this stretch.

How To Do Standing Chest Stretch

  1. Stand with your spine erect and abs tight.
  2. Roll your shoulders back and lift your arms, bending them at the elbows in such a way that your forearms are parallel to your face.
  3. Push your hands back and open up the chest.
  4. Hold the stretch for 20-30 seconds.

 Sets And Reps – 2 sets of 5 reps

Rest – 10 seconds

2. Camel Pose

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The Camel Pose opens up the chest and stretches the entire area well. It also provides a good stretch to the back and gives you glowing skin. Here’s how to do it properly.

How To Do Camel Pose

  1. Get down on your knees and place them a little apart.
  2. Bend backward, take your arms behind you and grab your heels with them.
  3. Open up the chest and feel the stretch in both your chest and back.
  4. Hold the pose for 30 seconds.

 Sets And Reps – 2 sets of 5 reps

Rest – 10 seconds

3. Seated Dumbbell Fly

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This exercise works alternately on the chest muscles and upper back muscles. It is a beginner’s level exercise and requires a set of dumbbells. Here’s how to do it.

How To Do Seated Dumbbell Fly

  1. Sit on a bench with your spine erect, legs shoulder-width apart, shoulders rolled back, and abs tight.
  2. Grab a dumbbell in each hand and let your hands dangle.
  3. Exhale and lift your arms till the dumbbells are at the shoulder level.
  4. Inhale and lower your hands.

Sets And Reps – 2 sets of 12 reps

Rest – 10 seconds

[ Read: Top 10 Dumbbell Exercises ]

4. Lying Chest Fly

This exercise is quite similar to the seated chest fly and is one of the classic and most effective exercises for working on the pectorals. All you need are a pair of dumbbells and a stability ball. Here’s how to do it step by step.

How To Do Seated Dumbbell Fly

  1. Sit on top of the stability ball, holding a dumbbell in each hand. Keep your feet a little wider than shoulder-width apart, and spine erect.
  2. Walk forward until your torso is parallel to the floor and only the back of your shoulders touch the stability ball. Make sure your abs are engaged, and your femur, pelvic region, and chest are at the same level.
  3. Raise your arms straight above your chest, with the palms facing each other, and look straight up.
  4. Exhale and spread your arms, making a flying motion, and lower them till the dumbbells are at level with your chest.
  5. Inhale and bring your arms back up.

Sets And Reps – 3 sets of 10 reps

Rest – 10 seconds

5. Incline Dumbbell Press

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The incline dumbbell press targets the chest and requires an exercise bench that is put on an incline. The same exercise can be done in the neutral and decline positions. All three positions work in different areas and angles of the same muscles. Follow the steps mentioned below to do this exercise.

How To Do Incline Dumbbell Press

  1. Lie on the incline with your back straight and shoulders pushed back.
  2. Grab a dumbbell in each hand and raise your hands straight ahead with the palms facing forward.
  3. Lower the dumbbells in an inverted “V”. Stop when they are near the sides of your chest.
  4. Inhale and slowly raise them back in the same imaginary inverted “V” to the original position. The inner plates/heads of both the dumbbells should touch each other.

Sets And Reps – 3 sets of 15 reps

Rest – 10 seconds

6. Barbell Bench Press

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Barbell bench press is one of the main exercises for the chest muscles. This can be done in the neutral, incline, and decline positions and needs an exercise bench and barbell. Here are the steps.

How To Do Barbell Bench Press

  1. Lie back on the bench with your back straight and abs tight. Place your feet flat on the floor wider than shoulder-width apart.
  2. Place your hands in such a way that your forearms are perpendicular to the floor. Grip the barbell firmly with the palms facing forward.
  3. Inhale and slowly press the barbell upwards by straightening your elbows.
  4. Hold for a second and lower it. Exhale as you do so.

Sets And Reps – 3 sets of 10 reps

Rest – 10 seconds

[ Read: Top 10 Barbell Exercises ]

7. Wide Push-ups

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Wide push-ups are your regular push-ups with your arms placed wider than shoulder-width apart. They concentrate the effect on the chest more because of the wider placement of hands. Here’s how to do them correctly.

How To Do Wide Push-ups

  1. Get into the push-up position on your hands and toes with your spine straight and abs tight.
  2. Place your hands wider than shoulder width apart in line with your shoulders.
  3. Press down by bending your elbows and go as low as you can.
  4. Push yourself up to the starting position.

Sets And Reps – 3 sets of 10 reps

Rest – 15 seconds

8. Decline Push-ups

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Decline push-ups put greater pressure on the chest area as compared to neutral push-ups. You can use a stability ball or a block for doing these push-ups.

How To Do Decline Push-ups

  1. Begin in the push-up position with your toes placed firmly on the raised platform that you are using. This will position your body in a decline position.
  2. Do your regular push-ups for 5 counts.

Sets And Reps – 3 sets of 5 reps

Rest – 10 seconds

9. Medicine Ball Push-up

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This is a challenging push-up. But with a little practice and initial help, you can do this exercise in perfect form. You need two medicine balls for this exercise. Here’s how to do it.

How To Do Medicine Ball Push-up

  1. Place two medicine balls on the floor, about shoulder-width apart.
  2. Place a palm on each ball and extend your legs behind you. Support your lower body on your flexed toes.
  3. Flex your elbows, lower your body and get back up again.

Sets And Reps – 3 sets of 7 reps

Rest – 10 seconds

[ Read: 8 Types Of Push Ups For Women ]

10. Dumbbell Plank Rotation

Planking is great for your core, and modifying it just a little can make it great for the chest muscles. Here’s how to do it correctly.

How To Do Dumbbell Plank Rotation

  1. Place two dumbbells on the mat, about shoulder-width apart.
  2. Kneel on the mat, lean forward and grab hold of a dumbbell in each hand. The dumbbells should be right below your shoulders and elbows.
  3. Holding the dumbbells firmly, extend your legs back. You may keep them hip-width or shoulder-width apart.
  4. Lift the right dumbbell, open up your body and rotate to your left. Keep your right hand fully extended and look up at the dumbbell. Your left hand should be firmly placed on the other dumbbell. You can twist your left leg to support your body.
  5. Slowly, bring your right hand back to the starting position.
  6. Do the same on the left side.

 Sets And Reps – 3 sets of 10 reps

Rest – 10 seconds

11. Dumbbell Bridge Chest Press

This is a combination of a bridge and a chest press. It targets your lower back, glutes, hamstrings, and chest muscles. You need two dumbbells for this exercise. Here’s how to do it.

How To Do Dumbbell Bridge Chest Press

  1. Grab a dumbbell in each hand and lie down on your back. Keep your knees flexed and feet flat on the ground. Extend your hands right above your chest, with the palms facing forward.
  2. Lift your hips, squeeze your glutes, and slowly lower the dumbbells following an imaginary inverted “V”. Lower your hands until the dumbbells almost reach the sides of your chest.
  3. Lift them by straightening your hands following the same imaginary inverted “V”.

Sets And Reps – 3 sets of 12 reps

Rest – 10 seconds

12. Overhead Shoulder Press

 Yes, this exercise is for the shoulders, but this is an excellent exercise for the pectorals as well. Grab a dumbbell in each hand and follow these steps.

How To Do Overhead Shoulder Press

  1. Stand straight with your feet wider than shoulder-width apart.
  2. Bring your arms up so that the upper arms are parallel to the ground, and your forearms are perpendicular to the upper arms. Your palms must face forward. This is your starting position.
  3. Press your hands up in an arc, bringing the dumbbells closer as your press them above your head. Do not straighten your arms.
  4. Move your arms back to the starting position.

Sets And Reps – 3 sets of 12 reps

Rest – 10 seconds

13. Staggered Chest Press

This exercise may seem intense, which it is, but it is a fun, break-the-norm exercise. You need a light resistance band and a door anchor for this. Here’s how to do it.

How To Do Staggered Chest Press

  1. Anchor the resistance band to the door. Turn around, secure the ends of the resistance band, and walk away from the door. Stop when you feel the resistance. Put one foot in front of the other, flex your elbows (more towards your back), and keep your palms at the chest level and facing down. This is your starting position.
  2. Straighten your hands and bring them together in front of you.
  3. Slowly bring your hands back to the starting position.
  4. Do this 6 times before switching legs and repeating.

Sets And Reps – 3 sets of 6 reps

Rest – 10 seconds

14. Isometric Chest Exercise

For this exercise, you don’t need any equipment. It is an isometric exercise, which means that you will use the strength of your body to work the muscles without any visible body movement. Here’s how to do it correctly.

How To Do Isometric Chest Exercise

  1. Stand straight with your feet shoulder-width apart, spine erect, and shoulders relaxed.
  2. Place your hands in front of your chest and press both hands against each other.
  3. Hold this pose for 10 seconds.
  4. Release and switch hands.

Sets And Reps – 2 sets of 10 reps

Rest – 10 seconds

[ Read: Top 28 Isometric Exercises ]

15. Wall Push-ups

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Wall push-ups are pure calorie burners and muscle toners. They target the chest muscles, biceps, deltoids, lats, rhomboids, and core muscles. Here’s how to do them.

How To Do Wall Push-ups

  1. Stand 2-3 feet away from the wall. Place your palms on the wall shoulder-width apart. Your hands should be at the shoulder level. This is your starting position.
  2. Bend your elbows and bring your chest closer to the wall. Inhale while you do so.
  3. Exhale and go back to the starting position. Make sure your head is in line with your shoulders, glutes are squeezed, and abs tight.

Sets And Reps – 3 sets of 10 reps

Rest – 10 seconds

These are the 15 best effective chest exercises for women. Now, let me quickly tell you about the benefits of including chest exercises in your workout routine.

Benefits Of Chest Exercises

From lifting your breasts to improving your strength and posture, chest exercises offer a host of benefits and are a must for women of all ages. Here are the benefits.

  • Chest exercises won’t make your breasts bigger or smaller, but what they can do is lift those girlies a little higher. They offer cost-effective ways to get rid of breast sagging.
  • Chest exercises do not make your breasts rock hard. They enhance the pectoral muscles that lie at the base of your chest. This results in higher and relatively larger-looking breasts, improving their shape.
  • Working the chest muscles has the added benefit of toning and strengthening the muscles in your arms and upper back as most of the chest exercises also work on your triceps, biceps, and deltoids.

Chest exercises will help strengthen and tone your upper body. And a great upper body will make you fit and strong, thereby helping you do your day-to-day tasks easily. So, don’t wait up. Pump some iron and start bench-pressing, ladies. Cheers!

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Sakshi Gupta

A fitness freak whose idea of super happy life is lots of food, a good booty shake, crazy workouts and lots of bubble baths. I am a literature student who still loves those bodice-ripper romances with sexy hot alpha males. I love to share my gyaan of fitness and health with everybody and encourage as many people as i can towards a healthy lifestyle.