The breasts are composed of fat, glands, connective tissue, lobes and milk ducts. Exercises cannot necessarily tighten them up, but you can work the pectoral muscles that are found beneath. This in turn will give your breasts a lifted and perkier appearance. The objective with exercises is to use body weight and external resistance to work your pecs from multiple angles. This will ensure that you achieve as much muscle recruitment as possible.
Pushups
Pushups work the middle part of the chest without the aid of fitness equipment. To begin, lie on your stomach with your hands slightly wider than shoulder-width apart and your feet together behind you. Steadily push yourself off the floor until your arms are fully extended and lift your hips to form a straight line from your shoulders to heels. This will require you to contract your abs. Maintain this alignment as you bend your elbows and lower your body. Once your chest is right above the floor, push yourself back up and repeat. If this is too intense, place your knees on the floor.
Incline Presses
Incline presses work the upper part of the chest, and they require a set of dumbbells and incline bench. To begin, lie back on the bench and hold the weights straight above your body with your palms facing forward. The weights should be about an inch apart at this point. Slowly lower the weights by bending your elbows, and stop when your upper arms parallel the floor. Push the dumbbells back up to the starting point and repeat.
Decline Presses
Decline presses work the lower part of the chest, and they are performed on a decline bench or slanted ab board. Begin by lying face-up on the bench with the weights in your hands and your feet braced under the padded supports. After pushing the dumbbells straight above your body, lower them by bending your elbows. Once they are right by the sides of your lower stomach, push them back up and repeat. Remember to stop the weights about an inch apart when you push them up.
Flyes
Dumbbell flyes work the inside of the chest, and they can be done on a flat, incline and decline bench. Start out in a face-up position as if you were going to do regular presses, except turn your palms to face each other. While keeping a slight bend in your elbows, slowly lower the weights to your sides. Stop when your upper arms parallel the floor, push the dumbbells back up and repeat.
Posture Slide
The posture slide works the chest, arms, shoulders and back in one smooth motion. You need two towels and a slippery floor surface to do these. To start out, lie on your stomach with your arms extended out straight and one hand on each towel. Keeping your lower body still, press down on the towels and slide them out in a circular motion as you raise your torso from the floor. Move your hands directly under your chest and move your arms close to your sides. After holding for a second, reverse the motion to get back to the starting point and repeat.
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