The best way to lift and firm your breasts is through weight training exercises. These won't actually give you larger breasts, but they will work the major muscles underneath called the pectorals. Utilize free weights and the weight of your body to achieve this goal and work out with your upper body in different positions. This will ensure you fully target the whole pectoral region.
Step 1
Lie face-up on a weight bench to perform barbell bench presses. Reach up and grab the bar with a slightly wider than shoulder-width grip. Push the bar straight up off of the supports and hold it directly above your chest with your arms fully extended. Lower the bar down until it lightly touches your chest and push it back up in a steady motion. Repeat for a set of 10 to 12 repetitions.
Step 2
Execute a set of incline dumbbell presses for your upper chest. Lie back on an incline bench and hold the dumbbells an inch apart above you with your palms facing your knees. Lower the weights to your sides by bending your elbows and stop when your upper arms parallel the floor. Push the dumbbells back to the starting point and repeat 10 to 12 times.
Step 3
Position your hands slightly wider than shoulder-width apart on a bench to perform incline push-ups. Straighten your arms and walk your feet backward until your body is at an angle to the floor. Lift your hips to straighten your back and lower yourself down by bending your elbows. Stop when your chest is right above the bench and push yourself back up in a steady motion. Repeat for a set of 10 to 12 repetitions.
Step 4
Perform a set of around the worlds with dumbbells. Lie face-up on a flat bench and hold the weights straight behind your head with your elbows slightly bent and palms up. Move both weights away from your body simultaneously in a circular motion and then move them down and toward your body. Stop the weights an inch apart right above your thighs. Move them back to the starting point and repeat 10 to 12 times.
Step 5
Grab a pair of dumbbells to do pec flys on the flat weight bench. Lie on your back while holding the weights straight above your chest with your palms facing each other. Bend your elbows slightly and keep that bend as you lower the weights to your sides. Stop when your upper arms parallel the floor and push the weights back up until they are an inch apart. Repeat for a set of 10 to 12 repetitions.
Tips and Warnings
- Use the heaviest weights you can lift and perform four or five sets with each exercise. Have a spotter assist you with all of your exercises. Have him stand right behind you with his hands next to the weights. If you are unable to meet your rep ranges, have him apply light pressure to reduce the resistance and then finish your reps.
Things You'll Need
- Barbell
- Weight bench
- Incline bench
- Dumbbells
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