When it comes to fitness, your chest is sometimes overshadowed by other regions that are more prone to a fat buildup (e.g., your hips, thighs, and stomach). Breast exercises, on the other hand, breast exercises can modify not just your chest but also your upper body posture.

Furthermore, a good chest workout for women tones and shapes your shoulders. To gain the advantages of strengthening this portion of your body, try the following 8 exercises to elevate your breasts.

1. Chest Dips

A dip station is an essential piece of equipment.

  • Face the two parallel bars and grab them with your palms facing in.
  • Straighten your elbows and press into your hands, raising your torso to line up with your hands.
  • Bend your elbows and drop your chest to your hands.
  • Pause, then return to the starting position. Repeat.
  • Perform three sets of eight to twelve repetitions.

2. Incline Chest Press

This chest press variation allows you to train different angles of the pecs and helps with overall chest strength.

  • Make a 45-degree inclination on a bench.
  • Lay supine (on your back) on the bench with a dumbbell in each hand.
  • Press your feet to the floor and ensure that your head, shoulders, and buttocks are in contact with the bench.
  • Draw your shoulders back and down and raise the dumbbells overhead with your hands facing ahead and your gaze forward.
  • Inhale as you drop your arms to your chest, just wider than your armpits, and exhale as you push up to full elbow extension.

3. Downward Dog

The pectoralis major and tricep muscles are targeted in this breast-firming exercise.

  • Kneel on an exercise mat as if you were performing a push-up. Your hand distance should be more significant than your shoulders’ breadth.
  • Straighten your arms and pull your torso back, bringing your chest closer to your knees. Allow your buttocks to rise gently.
  • Make an exaggerated curving motion to lower your chest, then arch back up to a position with your arms fully extended. Keep your buttocks down and your back fully arched.
  • Reverse the procedure, return to the beginning position and repeat 10-15 times.

4. Cable Crossover

Required equipment: a cable machine or a resistance band

  • Begin by standing away from a high pulley cable machine or an overhead resistance band. Choose a light to moderate weight to create challenges while ensuring success.
  • Step forward with one foot, grabbing your hands (or the ends of the band). Maintain sufficient tension and control over the handles to maintain them in front of your chest.
  • Tighten your chest muscles and pull the handles down and forward across your torso, about belly button level. Hands can be crossed to emphasise the serratus anterior muscles.
  • Hold for a time, then gently return to the beginning. Then do it again.
  • Perform three sets of eight to twelve repetitions.

5. Chest Fly with Dumbbells

This exercise is fantastic for posture and can help alleviate upper back discomfort, enhance range of motion, and relieve upper body tension.

  • Lie flat on your back (on the ground, a bench, or a stability ball) with one dumbbell in each hand, arms stretched over your shoulders, palms facing in. Firmly plant your feet on the ground.
  • Inhale as you gently expand your arms and descend the dumbbells in a broad arc to shoulder level (or the ground). Your elbows should be relaxed and not stretched too far (slight bend in the elbows).
  • As you return the dumbbells to their initial position, exhale and tighten your chest muscles together. Maintain a puffed-up chest and slightly bent elbows.

6. Pushups

There is no equipment necessary.

  • Start on your hands and knees and take a step back into a high plank posture. Your hands should be slightly broader than your shoulders, and your quads should be straight. Your hamstrings should be tight, and your spine should be neutral.
  • Maintaining a straight line from head to heel, bend your elbows at a 45-degree angle and drop your chest toward the floor.
  • Aim to descend as low as possible without sacrificing core support or spinal and pelvic alignment.
  • Pull your chest away from the ground and straighten your elbows.
  • Repeat, doing 8-12 repetitions. Do 3 sets.

7. Bench Press (Flat)

A flat bench and barbells or dumbbells are required.

  • Lie down on the bench, knees bent, and feet flat on the floor.
  • Hold the barbell with your thumbs wrapped around it and your hands towards your feet.
  • Press your arms straight up toward the ceiling to lift the weight off the rack.
  • Pull the weight up to your chest.
  • Lower the weight slowly to your chest, bending your elbows at a 45-degree angle. Maintain a bar parallel to your nipples.
  • Return the weight to its initial position after a brief wait.
  • Perform three sets of eight to twelve repetitions each

8. Floor Fly

  • Lie on an exercise mat with your feet flat on the ground, and your knees bent to perform this breast workout. 
  • Hold a pair of tiny dumbbells just over your chest in your hands. Keep your hands facing inward and your arms slightly bent.
  • Bring your arms down towards the floor in a semi-arcing motion until they line up with your bust, with your arms locked and abdominal muscles drawn in.
  • Squeeze your arms while they are in contact with the ground. Then return to the initial position without straightening them. Squeeze your chest muscles and hold for one second.
  • Perform three sets of eight to twelve repetitions.



Women’s chest workouts not only elevate breasts by strengthening the pectoral muscle beneath them but also improve posture, develop strength, and burn fat.

Including these exercises in a normal chest, workout can help spice things up and provide you with the tools you need to build size and form. 

Drink lots of water before, during, and after each activity, and include enough protein in your diet to maintain muscle mass. Whatever your goals are, remember to keep a good form and to push yourself when and when it’s acceptable.

Moreover, consider including cardio, lower body, and core movements into your breast workout to improve overall outcomes.