Strength training exercises for your chest-pectoral muscles will tighten, tone and lift your bustline. However, since there is no such thing as spot reducing, you need to lose overall body-fat to lose excess fat on your chest, notes The American Council on Exercise. Losing weight and toning your chest helps alleviate stress from your upper and lower back, and can raise your self-esteem. Follow a healthy diet, do 30 minutes of cardiovascular fat-burning exercise daily and strength-train your pectorals for a smaller, firmer bust.
Dumbbell Fly
Dumbbell flys engage the lower and outer pectoral muscles to help lift the bust. The stronger your pecs, the more lift you will achieve. A dumbbell fly is a simple exercise that you can do on a bench, a stability ball or even the floor, with 2- to 10-lb. dumbbells. Begin by lying supine, holding a dumbbell in each hand, your arms out to the sides with a slight bend in your elbows. Exhale and slowly round your arms up over your chest, squeezing your chest together. Keep your arms bent at the elbows; visualize holding an invisible beach ball in your arms. Use resistance as you release your arms back to your starting position. Repeat this exercise for two to three sets of eight.
The Up-Down Plank
The up-down plank is a variation of the plank pose in yoga that engages your entire chest, shoulders, arms, back and core. You can modify this intermediate-to-advanced exercise by executing it on your knees, for an easier version, or on your feet for a more intense version. Begin lying prone with your forearms on the floor next to your chest, palms down. Slowly push your torso off the floor, supporting your body weight on your forearms, in regular. Inhale and push up onto your right hand, so your right forearm is off the floor. Immediately push up onto your left hand, so your left forearm is off the floor. Hold the plank in full-body position for two to five seconds, then lower back down to the forearm-hold plank, one arm at a time. Continue this sequence for one full minute or do five to eight complete sets.
Dumbbell Pullovers
Dumbbell pullovers engage your chest, back, shoulders and triceps muscles. This exercise is effective for strengthening and lifting the upper pectoral muscles. Begin lying supine, preferably on a bench, but the floor will do. Hold a 5- to 10-lb. dumbbell in both hands, and extend your arms straight up over your chest. Slowly lower the dumbbell behind you, bending your elbows at a 45-degree angle. Keep your elbows at a 45-degree angle and lower the arms from the shoulders behind your head as far as you can extend. Pull your arms back over your chest. Repeat this exercise for one to two sets of five to eight repetitions.
