Sagging breasts are commonly caused from pregnancy, aging, being overweight or smoking. Other than changing your lifestyle habits, you can also perform weight training exercises to help firm them. Because breast tissue is predominately fat, the muscle underneath should be your focus.
Push-ups
Push-ups work the middle part of your chest muscles, and you can do these at home. Lie on your stomach with your hands slightly wider apart than shoulder width and your toes hip-width apart. In a steady motion, push yourself off the floor, lift your hips and tighten your abs to form a straight line from your shoulders to your heels. Keeping your back straight, lower yourself by bending your elbows. Once your chest is within a fist width of the floor, push up and repeat 10 to 12 times. You can do an easier variation by having your knees on the ground.
Incline Presses
Incline presses target the upper part of your chest. You can do these with an incline bench and dumbbells. Lie back on the bench with your arms extended above you, the weights in your hands and your palms facing forward. Keeping your core tight, lower the weights to your sides by bending your elbows. Once your upper arms parallel the floor, push the dumbbells back up until they're an inch apart and repeat 10 to 12 times. You can also do decline push-ups to target your upper chest muscles. These can be done by elevating your feet on a chair or step and placing your hands on the floor.
Decline Presses
Decline presses work your lower chest. You can do them on a decline bench with dumbbells. Hook your lower shins under the padded support on the bench, lie flat on your back and hold the dumbbells straight above you with your palms facing your knees. In a steady motion, lower the weights by bending your elbows. Once the dumbbells are level to your upper stomach, push them back up and repeat 10 to 12 times. When pushing the dumbbells up, don't let them bang into each other. You can also do incline push-ups to target your lower chest. These are done by placing your hands on a bench and your feet on the floor.
Chest Flys
Chest flys work your inner chest muscles. They're done with dumbbells and a flat bench. Lie face-up while holding the weights an inch apart above you, with your palms facing each other. After bending your elbows slightly, lower the weights to your sides until your upper arms parallel the floor. Slowly raise the weights back up and repeat for 10 to 12 repetitions.
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