Although gravity affects everyone, you can develop firmer breasts with resistance training and exercises that target the chest wall that supports the breasts. The pectoralis major that forms the larger muscle of the front of the chest, below the breasts, provides a built-in support. By exercising the pecs and opposing muscles on the back, you will develop a balanced upper body that can also reduce neck pain.
Dumbbell Chest Press
Start with the dumbbell chest press in the gym. Select two dumbbells that are 5-to-8 lbs., and lie flat on your back on a bench. Bend the knees, setting your feet flat on the bench, drawing in the lower abs to support the low back. Work the chest wall or pecs by lifting both hands so that your palms face away from you and the edges of the dumbbells touch. Your elbows are slightly bent. Lower your arms down to your sides so each arm forms a 90-degree angle in each inner elbow. From there, press up to the starting position. Do eight to 10 reps for two sets. Rest.
Wall Push-Ups
The push-up, in its many variations, will work the front of the chest and back--the pecs in the front, shoulders (deltoids) and the large trapezius and latissimus dorsi muscles of the back. Start with wall push-ups by placing your palms flat on a wall, shoulder-width distance apart. Elbows are slightly bent and feet are about 1.5-feet away from the wall; keep your feet hip-width distance apart. Draw the lower abs in, and keep your chest tall. Bend the elbows to lower your sternum to the wall. Pause as you hover above the wall. Press away, pushing from your palms. Do 10 to 15 reps for two sets. Over time, as you get stronger, place your hands on a flat bench bolted into the floor for bench push-ups. Later, both palms should be flat on the floor, for classic push-ups.
Flat Bench Dumbbell Flyes
Dumbbell flyes on a flat bench will work the chest, shoulders and upper back to lift and separate the breasts. Choose lightweight dumbbells that are 5-to-8 lbs. Lie on a flat bench. Your feet should be flat on the bench, knees bent. The lower abs should be drawn in. Begin with the dumbbells touching so that each head is touching, and your inner wrists face each other. Your arms should be nearly straight, elbows slightly bent. Lower both arms down simultaneously until your arms are near your bench by your sides, and your hands are above the elbows. Draw the arms together to the starting point. Repeat for eight to 10 reps for two sets. Rest.
