Factors such as aging, smoking, being overweight and pregnancy all play a role in sagging breasts. This is not life-threatening, but it can cause frustration and self-consciousness. The best way to combat this situation is by doing the right type of exercise. Because the pectoral muscles of the chest are large, you are best served doing multiple exercises from different angles and with different movement patterns. At the very least, this will give your chest a tighter, lifted appearance.
Step 1
Lie faceup on an incline bench to do dumbbell incline presses. Hold the weights an inch apart straight above your body with your arms fully extended and palms facing your thighs. Keep your abs tight as you bend your elbows and lower the dumbbells to your sides. Stop when you feel a good stretch in your upper chest; then push the weights back to the starting position. Squeeze your pecs forcefully for a second and repeat.
Step 2
Use the weight of your body to do pushups. Lie facedown on the floor with your hands slightly wider than shoulder-width apart and feet together behind your body. Push yourself off the floor until your arms are fully extended, raise your hips and tighten your abs to straighten your back. Maintain a straight posture as you bend your elbows and lower your body down. Stop when your chest is close to the floor, push yourself back up and repeat.
Step 3
Align your body on a decline bench to do decline presses. Lie faceup with your lower legs braced in the padded supports and hold dumbbells above your chest with your arms fully extended. Turn your palms so they face your thighs and bend your elbows to lower the weights. Stop when the dumbbells are close to your lower stomach, push them back up and repeat. Do not let the weights hit each other when you press them up.
Step 4
Execute a set of around the worlds while lying faceup on a flat bench. Hold dumbbells behind your head with your arms extended and palms facing up. Move the weights out away from your body in an arcing motion and continue to move them until they are right above your thighs. Squeeze your pecs for a second, reverse your direction to get the dumbbells back to the start and repeat.
Step 5
Use a pair of dumbbells to do flys. Lie faceup on a flat bench and hold the weights above your chest with your palms facing each other. Bend your elbows slightly and maintain 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 about an inch apart. Squeeze your pecs for a second and repeat.
Tips and Warnings
- Perform 10 to 12 reps of each exercise and use the heaviest weight you can lift. This will ensure that you maximize your muscle gains. Do four or five sets and work out every three days.
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