A flabby, sagging chest can affect both men and women who are overweight or out of shape. You can resolve this issue by using several key exercises to target the chest muscles to help firm and lift your chest back. It will take a combination of aerobic and resistance exercises to get the results you're looking for, thus you must mix in at least three days cardio exercise per week -- 30 to 60 minutes per session is ideal.
Bench Press
The bench press exercise is one of the most effective compound exercises, meaning it works multiple muscle groups at once. It is also one of the best exercises for firming your chest muscles, which are also called your pectorals. To get the best results, use a moderately-heavy weight with which you can do no more than 15 repetitions. Have a spotter help you with each set. Do three sets of 10 to 12 reps once per week at first. After four weeks, you can increase your workouts to twice per week with a couple days of rest in between each workout.
Dumbbell Flys
This exercise can be done using dumbbells and a bench, or you can use the pec-deck machine at your gym. This is an effective exercise because it stretches the pectoral muscles during each repetition. Complete each rep slowly and under control. Keep your elbows slightly bent when doing chest flys. You can follow the same workout regimen as you did for the bench press.
Pushups
Pushups are the most basic, yet one of the most effective, exercises for fixing a saggy chest. You can do three sets of 20 pushups up to three times per week at first. As you become stronger, you can progressively increase the number of reps you do each week. If you are not strong enough to do a traditional pushup, do them while on your knees until you build enough muscle in your arms, shoulders and chest.
Rows
While lateral rows do not specifically target the chest muscles, they will help fix a flabby chest. Rows work your upper and lower back muscles. You should always exercise your back muscles equally with your chest muscles. As your back muscles become stronger, your posture will improve because lateral rows help pull your shoulders back a bit. This will give the appearance of lifting your chest. There are dedicated lateral row machines at most gyms. Alternatively, you can use dumbbells or a straight-bar to do bent-over rows using light-to-moderate weight.
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