Having saggy breasts can make you uncomfortable about trying on swimsuits or wearing low-cut tops. Sagging breasts can be caused by pregnancy, genetics or rapid weight loss. You can lift and tone your breasts by developing the pectoral muscles that lie underneath the breast tissue. Engaging in chest workouts that stimulate each angle of the pectorals will help give your breasts a toned, perky appearance.
Pushups
Performing pushups stimulates the middle section of the chest muscles. Start on the floor on all fours. Press up onto your toes so your hands and feet are supporting your body weight. Keep your spine in a straight line from head to toe. Lower your chest toward the ground. Try to tap your chest against the floor. Press up and return to the starting position. Repeat for four sets of 15 repetitions.
Incline Chest Press
Incline chest press targets the top portion of the pectoral muscles. Sit on an incline bench with a dumbbell in each hand. The incline bench should be angled back at a 45-degree angle. Lift the dumbbells so your elbows are even with the shoulders and bent at a 90-degree angle, with palms facing forward. Press the dumbbells up and together over your chest until your arms are extended. Lower the dumbbells to the starting position. Repeat the movement for four sets of 15 repetitions.
Dumbbell Chest Flyes
Dumbbell chest flyes activate the center of the pectoral muscles that sits between the breasts. Lie back on a flat bench with a dumbbell in each hand. Extend your arms over your chest with your elbows slightly bent and palms facing inward. Open your arms out to the sides until the dumbbells are even with your shoulders. Bring the dumbbells in and together over your chest, returning to the starting position. Repeat for four sets of 15 repetitions.
Decline Barbell Press
Decline barbell press works the lower portion of the chest muscles that rests under the crease of the breasts. Have a seat on the decline bench with your feet hooked under the leg pads. Lie back on the bench while holding a barbell with your arms extended over your chest. Hold the bar with your hands spaced slightly wider than shoulder-width apart with palms facing forward. Lower the barbell down toward your chest. Pause for one moment at the bottom of the movement. Press the bar up and return to the starting position. Repeat for four sets of 15 repetitions.
References
- Bodybuilding.com: Chest Workouts
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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