15 Exercises for Women That Firm and Lift the Chest

15 Exercises for Women That Firm and Lift the Chest

exercises for womenExercises


Chest exercises for women can help lift your bust and firm your chest, preventing sagging. Not only that but working out the pectoral muscles (chest muscles) can also improve your posture, which further helps lift and firm.

Since your chest is the first area of a woman’s body that starts to sag, it can cause insecurity. With a lifted and firmer chest, you will have more confidence, and your self-esteem will increase. Plus, you won’t have to worry about wearing uncomfortable push-up bras anymore because your chest will look great already.

Although you can’t stop the effects of aging, you can begin doing targeted exercises for women to firm and lift the chest. These chest exercises target the pectoralis major and minor, which are in your chest. Additionally, they target the Cooper’s ligaments, which are found in women and are intended to lift your bust.

Over time, Cooper’s ligaments weaken, which causes your breasts to start drooping. These exercises for women target all of the areas that contribute to weakened and sagging breasts. As you make these chest exercises a habit, you can notice results in just a couple of weeks.

Exercises for Women That Firm and Lift Your Chest

Try these moves to strengthen the pectorals and Cooper’s ligaments.


1. Traveling Plank

It is common knowledge that planking is beneficial, but this variation also helps firm and lift your chest. Traveling planks target your entire body while also improving your posture. They strengthen your core while working on many muscle groups all at once.

The best part about traveling planks is that you don’t need any equipment to do them. You can do this exercise anywhere, and it doesn’t require much space, either.

2. Isometric Chest Exercise

Isometric exercises don’t require you to visibly move your body. Instead, you will contract your muscles and hold the tension for a longer timeframe. You can do an isometric exercise on any area of your body, but this specific variation targets your chest.

This exercise is easy to learn and is suitable for people that can’t do other exercises. It stimulates many muscles at once, improving muscle stability while making the area firmer.

3. Dumbbell Incline Chest Press

This exercise targets the upper portion of the chest, shoulders, and triceps. It requires an exercise bench that inclines and two dumbbells. When performed regularly, the dumbbell incline chest press strengthens the muscles evenly on each side of your body.

As it strengthens both sides of your chest, you will notice an improvement in firmness. Plus, it will help lift your chest and slow the natural sagging that happens with aging.

4. Staggard Stance Cable Chest Press

This exercise is intense, but it changes things up and promotes upper-body strength. It targets the pectorals, deltoids, and triceps and requires a light resistance band. Not only does it strengthen the muscles, but it builds muscle tissue, as well.

Additionally, the staggard stance cable chest press will help you lose fat in those areas. Losing fat will help you look and feel better while increasing your self-confidence. This exercise also helps improve your balance and stability.


Another benefit is that you can target different areas of your chest by adjusting the height. This allows you to do one exercise for your entire chest.

5. Seated Dumbbell Chest Fly

This exercise targets the chest and upper back, and it requires two dumbbells. The seated dumbbell chest fly stimulates blood flow to your entire chest area.

One of the benefits of this chest exercise is that it opens up your chest, reducing back pain and increasing range of motion. It also reduces any tightness you feel in your upper body. Plus, of course, it also firms and lifts your chest.

6. Barbell Bench Press

This exercise is one of the most common for firming and lifting your chest. It targets the chest, triceps, and back, and you will need a barbell and a workout bench to do it. Depending on what you are comfortable with, you can choose from different positions, including neutral, incline, or decline.

The barbell bench press increases your range of motion and evens out the muscle tone on both sides of your chest. It also builds strength in your upper body and back.

7. Bridge Chest Press with Dumbbells

This exercise is a mix between a bridge and a chest press. It targets your chest, lower back, core, glutes, and hamstrings, making it a well-rounded exercise for the whole body. You will need two dumbbells to do it, and it teaches you to engage other muscles during exercise.

In addition to firming and lifting your chest, the bridge chest press with dumbbells helps increase your performance in other physical activities. It requires you to use your feet to engage the rest of your body while keeping your upper body tight.


8. Dumbbell Plank Rotation

The dumbbell plank rotation not only firms and lifts your chest but is also great for your waist. It targets the chest, obliques, shoulders, lower abs, upper abs, quadriceps, glutes, lower back, and triceps. Additionally, it helps improve motor coordination skills, flexibility, and balance.

As if all of those benefits aren’t enough, there are more. The dumbbell plank rotation also increases your ability to balance as it stimulates your neuromuscular control. You only need dumbbells for this exercise, making it easy to implement into your workout routine.

9. Camel Yoga Pose (One of the Most Overlooked Exercises for Women)

This yoga pose opens up and stretches your chest and back while also targeting your abdomen and quadriceps. The camel yoga pose is a type of backbend that requires arm strength and shoulder flexibility.

This pose extends your spine and improves mobility, too, in addition to firming and lifting your chest. Plus, it helps you develop better posture since it bends your spine the opposite way than when you are sitting.

10. Side Arm Lift

This exercise targets your pectoralis major and your deltoids, and it increases hypertrophy, blood flow, and joint control. Plus, you will gain control of a full range of motion and correct asymmetries in muscles on opposite sides of the body. As the side arm lift does this, it also helps firm and lift your chest while building muscle.

11. Standing Above-the-head Chest Stretch

It would be best if you did the standing above-the-head chest stretch at the beginning of your workout. It targets the muscles in your chest and helps loosen any tightness. Additionally, this stretch will engage your pectoralis major and minor, serratus anterior, and anterior deltoid.

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