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How to Develop Shape in Your Chest

author image Brenda Barron
Brenda Barron is a writer, editor and researcher based in Southern California. She has worked as a writer since 2004, with work appearing in online and print publications such as BabyZone, "Cat Fancy" and "ePregnancy." She holds a Bachelor of Arts in English literature from California State University, Long Beach.
How to Develop Shape in Your Chest
A woman is training her chest with dumbbells. Photo Credit: starush/iStock/Getty Images

The breasts are one of the most common areas to start sagging as you get older. However, other factors can cause them to droop, too, like pregnancy, breastfeeding, and losing a lot of weight very quickly. Though the breasts themselves are made up of fatty tissue and glands, you can tone up the underlying muscles to give your breasts a lift and a perkier shape.

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Step 1

Wear a supportive bra at all times, but especially when you work out. A supportive bra is one that fits you correctly and supports all of your breast tissue. It will lift your breasts and not let them sag. Go to a lingerie store to be properly fitted for a bra for the most support possible.

Step 2

Lose weight to give your breasts more of a defined shape. If you are overweight, your breasts might sag because they contain too much fat and droop down your body. Reduce your daily caloric intake by 500 to make it easier to shed pounds when you exercise. According to, you'll lose between 1 and 2 pounds a week, which is a healthy pace to lose fat and to prevent the skin on your breasts from getting loose.

Step 3

Drink at least eight glasses of water a day. This amounts to 64 ounces. This will prevent dehydration and keep the skin supple and plump, which keeps your breasts looking perky. Dried out skin looks wrinkly and tends to sag more.

Step 4

Build up the strength in your pectoral muscles, the muscles that lie beneath your breasts. Do exercises like push-ups, incline presses, chest flyes and deadlifts to bulk up your chest muscles. This can help to fill in droopy breasts and improve their shape. To begin, strength train at least twice a week, performing at least two sets of 10 repetitions of each exercise.

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