7 Breast Lifting Exercises: Lift, Firm & Perk Them Up

Here’s how to do it:

• Lie on a bench with your knees bent.
• Keep your feet flat on the floor.
• Raise your arms above the chest with your palms away from the body.
• Bend elbows to lower weights until reaching a 90-degree angle; keep back flat on the bench.
• Press under control back to the starting position with arms extended.
• Repeat.

Push-Up

Based on my coaching experience, the push-up is an excellent bodyweight exercise that I often recommend as a workout finisher to increase blood flow to the pectoral muscles, and my clients have seen remarkable improvements.

Try wall push-ups from a standing position with a similar movement pattern, or do medicine ball push-ups for a broader range of motion.

Here’s how to do the classic push-up:

• Begin in a high plank position.
• With your elbows slightly bent, engage your chest muscles.
• Lower your body until it is close to the floor, maintaining a straight posture.
• Push away from the ground, returning to the starting position.
• Repeat.

Related Posts:

• Best Push-Up Alternatives That Do The Job Just as Good
• Best Push-Up Variations
• Resistance Band Push-Ups: How-To, Variations and Benefits

Wide push-ups target your chest, upper arms, and shoulders.

They also work the serratus anterior better than traditional push-ups, according to the Journal of Physical Therapy Science study [2].

Here’s how to do them:

• Begin in a traditional push-up position with hands wider than shoulders and fingers facing forward or slightly to the outside.
• Slowly lower your body.
• Pause when the chest is just below the elbows and engage the core as you return to the starting position.
• Perform 1–3 sets of 8–15 repetitions.

“The serratus anterior muscle spans the upper eight or nine ribs. This muscle helps you rotate or move your scapula (shoulder blade) forward and up. Sometimes it’s referred to as the boxer’s muscle.”

- Jaime Herndon, MS, MPH, MFA

Dumbbell Fly

The dumbbell fly is a classic bodybuilding movement that isolates and builds the pec muscles to help lift drooping breasts.

Here’s how to do it:

• Hold a dumbbell in each hand using a neutral grip.
• Lay back on the bench and keep your weights close to your chest.
• Take a deep breath, and press weights to lock out elbows at the top.
• Retract shoulder blades, unlock elbows, and lower dumbbells laterally while keeping a slight bend to the elbows.
• Reverse movement by squeezing pecs together and bringing dumbbells back to the starting position.
• Repeat.

This plank variation targets the core muscles, front of the shoulders, and upper back rotation, opening up and activating chest muscles.

It can also improve upper-body stability and range of motion.

Here’s how to do it:

• Start in a high plank position.
• Keep your body in a straight line.
• Hands should be shoulder-width apart.
• The feet should be hip-width apart.
• Stabilize yourself with your left hand.
• Pull your right arm to the side and upward, pivoting your toes to the right as you rotate your core.
• This movement will open up your upper body, with shoulders turned and arms straight and reaching toward the ceiling.
• Slowly lower your arm while pivoting your toes back to the regular plank position, facing ground again.
• Repeat on the opposite side or complete reps on one side before switching.

Read More: Does Planking Burn Fat: Everything You Should Know

Superman

Poor posture can cause the breasts to sag.

The Superman exercise can help restore proper posture and make the breasts appear perkier.

Once comfortable with the bodyweight version, progress to the medicine ball to strengthen muscles further.

Here’s how to do it:

• Lie on your stomach with your legs straight.
• Extend your arms in front of you and have your palms facing down.
• Lift arms and legs 2–3 inches off the ground simultaneously.
• Keep your head neutral; do not pull your neck back.
• Hold for 5–10 seconds, then slowly lower your arms and legs to the floor.
• Repeat.

“The superman exercise strengthens the erector spinae muscles and other surrounding muscles to support your spine, promote good posture, and reduce risk of injury.”

- Katey Davidson, MScFN, RD, CPT

Throughout my coaching career, I've helped clients address various causes of sagging breasts, also known as breast ptosis.

These include aging, genetics, lack of exercise, poor posture, and more, as corroborated by research in the Scientific Reports journal [3].

By understanding the reasons, you can better prepare yourself to reduce or prevent sagging through simple changes like learning to strengthen your muscles, taking care of your skin, or even maintaining good posture.

How Often Should You Do These Exercises?

The frequency with which you should do these exercises depends on your fitness level and goals.

Maintaining balance in your workout regimen is crucial. If you haven’t been training, be mindful not to take on too much at once.

Start with 2–3 weekly workout days and increase as you become more consistent.

Aim for 2–3 sets of 10–15 repetitions of each exercise, gradually increasing the weight and focusing on feeling your muscles working harder each week.

A study published in the Journal of Clinical Oncology found that breast cancer survivors participating in slowly progressive weight lifting for 12 months were significantly less likely to experience deterioration in physical function compared to those who did not engage in such exercises (8.1% vs. 16.3% incidence rate) [4].