How to Firm Women's Breasts Through Workouts

Firm your chest through regular strength training exercises.

Firm your chest through regular strength training exercises.

As women's bodies age, gravity takes hold and breasts take the slow route southbound. To counteract the effects of gravity, you'll need to tone the pectoralis minor and major muscles that are underneath the fatty adipose and connective tissues that make up the breasts. Strength training exercises using light dumbbells, exercise bands or your own body weight are effective chest-firmers. If you are new to exercise, learn each exercise using your own body weight before adding any extra weight.

Wall Pushups

Stand two feet away from a wall with your feet together.

Place your palms on the wall at shoulder-height and shoulder-distance apart. The fingers should point upwards.

Bend your elbows and keep them close to your body.

Lower your upper body and chin toward the wall, keeping your feet stationary.

Hover one to two inches in front of the wall.

Press your upper body back to standing.

Perform 12 to 15 repetitions, working your way up to three sets.

Exercise Band Chest Press

Wrap an exercise band around the back of a chair.

Sit on the chair with your back straight against the back rest.

Hold on to both ends of the exercise band.

Bend your elbows and tuck them in close to your sides.

Position your fists in front of your shoulders, palms facing outward.

Extend the arms fully out in front of you at chest height, as if you were pushing something away from you.

Bend your elbows and return your elbows to your sides and your fists to your shoulders.

Perform 12 to 15 repetitions, working your way to three sets.

The Prayer

Touch your palms together in front of your chest, as if you were about to pray. Your fingertips should reach toward the ceiling.

Bend your elbows out to the sides.

Press the palms together as hard as you can, feeling the chest muscles engage.

Hold the isometric stretch for 10 seconds and release.

Perform 12 to 15 repetitions, working your way up to three sets.


Stand up tall with a straight spine.

Place your fingers lightly on the back of your skull, where the skull and neck meet. Your palms are facing outward.

Extend the elbows away from each other.

Move the elbows forward to touch in front of the body.

Open the elbows wide. Continue this movement in a steady motion, opening and closing the elbows, as if you were a butterfly flapping its wings.

Perform this exercise for 30 seconds to one minute. Take a break and finish two more sets.

Items you will need

  • Exercise band
  • Chair


  • Combine strength training exercises with at least 150 minutes of cardiovascular activity that targets the chest area, for example, swimming, rowing, tennis or elliptical training.
  • Perform strength training exercises two days per week, leaving at least one or two days in between sessions to encourage muscle recovery.


  • There is a risk of injury associated with strength training. If you are new to exercise, consider enlisting the help of a qualified personal trainer.

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About the Author

Nicole Carlin is a registered yoga teacher. Her writing has been published in yoga and dance teacher training manuals for POP Fizz Academy. Carlin received a Masters of Arts in gender studies from Birkbeck University in London and a Bachelors of Arts in psychology from Temple University, Philadelphia.

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