Sagging breasts are a problem for many women and can often lead to decreased satisfaction with one's body. While a well-fitting bra may be your best bet for giving you a firm, lifted chest, several exercises will target the muscles beneath your breasts. Toning and strengthening these underlying muscles can help give your breasts a firmer appearance. Perform two to three sets of eight to 12 repetitions on three nonconsecutive days a week. Keep in mind that heavier weights will elicit greater muscle adaptation and development.
Incline Bench Press
The incline bench press can performed using dumbbells or a barbell to primarily work the upper portion of your chest as well as your shoulders and the back of your arms. Sit on an incline bench angled at 45 to 60 degrees. Grasp the bar with an overhand grip wider than shoulder width. Begin with your arms extended and the weight directly above your chest. Slowly bend your arms to lower the bar toward your chest. Immediately press the bar back to the starting position.
Cable Crossover Flys
This is an excellent exercise for working the chest muscles found beneath your breasts. High repetitions of this exercise allows you to pump the muscles giving your chest a fuller look. Stand between two high-cable machines. Grasp the handle of each machine with the hand closest the machine. Position yourself directly between the two and stand with your legs slightly apart with your torso tilted forward a bit. With your back straight and your elbows slightly bent, squeeze your arms together until your wrists touch. Carefully return to the starting position.
Decline Pushup
Pushups are well-known for developing the underlying chest muscles, however performing them at a decline will further help firm your breasts. Begin on all fours facing away from an exercise bench or other elevated platform. Extend your legs back to place your feet on the platform. Begin with your arms extended, core muscles stabilized and your back straight. Bend your elbows to slowly lower your rib cage toward the floor while keeping your hips from sagging. Immediately push yourself back up by extending your arm.
Seated Front Press
Although this exercise is primarily used for shoulder development, it also intensely works the upper muscles beneath your breasts. Sit on an exercise bench with your knees bent and feet flat on the floor. Hold a barbell with an overhand grip, resting it across your upper chest. Contract your core muscles, straighten your back and press the bar vertically by extending your arms. Pause at the top of the movement then carefully return to the starting position.
References
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- "The New Rules of Lifting for Women"; Lou schuler, Cassandra Forsythe, M.S., Alwyn Cosgrove; 2007
- ShapeFit: Cable Crossovers
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