The shape of the breasts inevitably deteriorates due to advancing age and deformations in the body. However, do not worry, you can prevent these deteriorations or delay their progression by performing breast lifting exercises regularly. Get ready to discover the most effective exercises that will give your breasts the shape you want in this article!
Push Up (3×12)
Focusing on the pectoral muscles, push up, more commonly known as push-ups, is one of the most effective breast lifting exercises. If you are going to practice the push movement, which can be quite challenging even though it looks easy, at a beginner level, we recommend that you strengthen your arms by trying it on your knees first.
To make the move:
- Lie face down on an exercise mat .
- Place your palms on the mat and position your arms at an angle of approximately 45 degrees between you and your body.
- Rise up on your toes with your arms straight and slowly come down.
- Do not change your body position while going down and do not touch the floor until the set is completed.
To find out which muscles the pull-up exercise works other than the chest area, see ‘ Which Muscles Do Push-Ups Exercise? You can take a look at our content.
Pull Ups (3×10)
Although pull up is better known as a back and shoulder movement, it also contributes to the exercise of the pectoral muscles in the chest area as an exercise that directly affects the upper body. You need a pull up bar or chin-up bar to perform this movement.
To make the move:
- Grasp the pullup bar/chin-up at a slightly wider than shoulder-width angle.
- Pull yourself up until your chin passes the bar you are holding.
- After reaching the bar and waiting for about 1 second, slowly lower yourself down and return to the starting position.
- To ensure that your feet do not touch the ground throughout the movement, interlock your feet and keep them slightly elevated.
Dumbbell Chest Press (3×12)
Originally performed with a barbell, the chest press is a chest lifting movement that works wonders with a dumbbell when used correctly . By holding a pair of dumbbells and a bench (or a height that will serve as a bench) to lean your back on, you can exercise your upper chest muscles and achieve the breasts you dream of faster.
To make the move:
- Take a dumbbell in each hand and place your back on the bench.
- Take a position by opening your arms to the sides in line with your shoulders.
- Raise your arms with the dumbbells up so that they are straight at chest level and slowly lower them to the starting position.
- Make sure that the weight you use while performing the movement does not strain you too much.
Lying Dumbbell Fly (3×12)
Lying dumbbell fly, which is one of the movements that targets your lower chest muscles and best meets the need for breast lift, can be easily done with a pair of dumbbells and an inclined bench.
To make the move:
- Lie on your back on the bench, supporting your head and shoulders.
- Take a dumbbell in each hand and spread your arms out to the sides, at shoulder level, with the elbows slightly bent.
- Using strength from your chest, lift your arms up without changing their position and bring them together at chest level.
- You can straighten your elbows, which are initially bent, when you raise your arms up.
Dumbbell Pullover (3×12)
Dumbbell pullover, which can work both back and lower chest muscles at the same time, is one of the most effective breast lift exercises for those who want to shape their breasts. You can easily perform this movement with a height that you can lean your back on and serve as a bench, and a dumbbell.
- Take a medium-weight dumbbell in your hand and place your back on the bench.
- Grasp one of the rounded sides of the dumbbell with both hands (as shown in the image) and lift it up to chest level.
- Slowly lower your arms behind your head. In the meantime, you can bend your elbows very slightly.
- Wait in this position for 1 second, then slowly raise your arms and return to the starting position.
