15 Exercises for Women That Firm and Lift the Chest

15 Exercises for Women That Firm and Lift the Chest

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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.

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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.

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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.

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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.

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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.

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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.

This stretch will also improve flexibility and movability in your upper body when done regularly. You will also notice an improvement in your posture, eliminating pain associate with that.

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12. Overhead Press

This exercise targets your shoulders, but it is good at working your pectorals, deltoids, triceps, and trapezius, too. Plus, it will engage your core, abdominals, and lower back. You will need two dumbbells to do it properly, and it will strengthen all of the muscles mentioned.

13. Floor Press Chest Exercise

The floor press chest exercise engages your pectoralis major, deltoids, and triceps. It strengthens your upper body while firming and lifting your chest. With the increased strength, daily activities will become easier, and you will have more success with sports.

Other benefits of the floor press chest exercise include an increased fitness level, stronger bones, and improved mental health. Plus, you will lose fat and burn more calories doing this exercise compared to others.

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14. Chest-Supported Kneeling Row

The chest-supported kneeling row targets the pectoralis major and latissimus dorsi. You will need a workout bench with an incline to do this one. Some of the benefits include firming and lifting your chest without you having to use as much momentum.

Plus, the chest-supported kneeling row is an exercise that decreases lower back stress and discomfort. The position of this exercise makes it easier to keep the necessary posture, too.

 15. Wall Push-Ups

This type of push-up targets the chest, biceps, deltoids, lats, rhomboids, and core. Wall push-ups burn calories and tone muscles while firming and lifting your chest. They are easier than a classic push-up and work your entire body as you do them.

Wall push-ups also increase stability, and they don’t require any equipment. As long as you have a wall of some sort, you can do this exercise anywhere.

Final Thoughts on Doing These Exercises for Women That Firm and Lift Your Chest

Many exercises for women can help you firm and lift your chest as they strengthen and tone your upper body. Not only will you feel better about the appearance of your chest, but you will feel better and have an easier time doing daily tasks.

Doing these exercises for women consistently will prevent further sagging, too. Since sagging occurs as you age, these exercises will benefit any woman. Plus, doing these exercises will help improve your posture, too, which further lifts your chest.

These exercises for women are targeted to the chest but help with many other muscles, as well. Make these exercises a part of your daily routine, and you will notice results quickly.

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Sarah Barkley is a lifestyle blogger and freelance writer with a Bachelor's Degree in Literature from Baker College. She is experienced in all things related to parenting, marriage, and life as a millennial parent, but loves to learn new things. She enjoys the research that goes into a strong article, and no topic is off-limits to Sarah. When she isn't writing, she is immersed in a book or watching Gilmore Girls. Sarah loves reading classic novels but also enjoys a good thriller.

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