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The Best Exercises to Lift Your Breasts

Health. Channeling your inner bombshell can be easy for women of all chest sizes with the help of a miracle bra. But did you know that your go-to push-up bra — and physical push-ups — actually have something in common? Both of them lift your ladies!

In fact, push-ups are just one of the best exercises to lift breasts So, whether time’s taking its toll on your melons or you’re simply looking for a little lift, chest-focused exercises are exactly what you need. Whether you’re an AA- or a DD-cup, developing the muscles underneath the tissue will give you a boost of va-va-voom.

Lift Your Breasts Workout

Your trainer: Emily Abbate, New York-based certified trainer and run coach

You’ll need: Medium to heavy of dumbbells (12 to 15 pounds to start), medicine ball

How it works: Complete each exercise for the indicated number of reps; resting for 30 seconds in between each move. Do 3 sets; resting for 1 minute in between each set.

Dumbbell Bench Press

A. Lie on your back on a flat bench, letting your elbows and shoulders drop. Hold a dumbbell in each hand on either side of your chest.

B. Lifting both weights at the same pace, push them straight up until your arms are fully extended.

C. Hold them there for 1 second, then return to start. That’s 1 rep.

Do 10 reps.


A. Start in high plank position, palms slightly wider than your shoulders.

B. Keeping your body in a straight line from head to toe and your elbows close to the ribs, lower your chest until it almost touches the floor.

C. Push back up to start. That’s 1 rep.

Do 10 reps.

Straight Arm Pull-Over

A. Lie on your back on a flat bench, cupping one dumbbell overhead with palms facing up.

B. Lower the weight slowly behind your head until you feel a stretch in your chest. Bring dumbbell back to start. That’s 1 rep.

Do 10 reps.

Dumbbell Chest Fly

A. Lie back on bench holding dumbbells at your chest, palms facing each other. Push weights straight up.

B. Open your arms wide, lowering the weights out to the sides and a bit back, until your upper arms are nearly parallel to the floor.

C. Reverse the move so the weights are back in the center, lifted straight up. That’s 1 rep.

Do 10 reps.

Chest Pass

A. Start facing a wall, feet in a staggered stance, holding a medicine ball against chest.

B. Step forward, throw ball at wall with both hands.

C. Catch ball on rebound for 1 rep. Repeat, switching forward foot with each rep.

Do 16 reps.

Renegade Row

A. Start in plank position holding dumbbells with hands directly under the shoulders.

B. Lift right hand and row dumbbell toward chest, keeping hips square to floor. Repeat on opposite side.

C. Do one push-up, bringing chest to the floor. Return to start for 1 rep.

Do 8 reps.

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