Best Chest Exercises for Women: Lift Breasts Naturally

Pectoral FlysGrasping two dumbbells, lie on your back on the floor or bench. Bring your arms straight to your sides. Lift dumbbells above your chest, internally rotating shoulders, with elbows pointing out to sides.

Lower dumbbells to your sides until you feel chest muscles are stretched with elbows in a slightly bent position and repeat.

Chest Press Lie with your back to the floor or bench, clutch dumbbells and position your hands to the sides of your chest with bent arms.

Press dumbbells up with elbows to side until your arms are extended over your chest.

Lower weighst to sides of upper chest and repeat.

Push-Ups Lie facing the floor with your hands slightly wider than your shoulders. Keeping your core tight and your body straight, raise your body slightly off the floor by extending your arms.

Lower your body to the floor by bending arms and repeat. (You know the drill.)

Dumbbell Lateral Shoulder Raise

Grasp dumbbells in front of your thighs, keeping elbows and hips slightly bent.

Raise upper arms to your sides until elbows are shoulder height. Lower slowly and repeat.

Ab Plank

Get into a push up position on the floor, rest your weight on your forearms, bending them at 90 degrees beneath your shoulders, keeping your body tight and in a straight line. Hold it for one minute and repeat.

The T-Plank Using five to 10-pound weights as handles, hold your body up in a pushup position, with your legs wider than hip width for more stability. Lift your right arm, holding the weight up, and open your body all the way to the right making a "T" shape with your body. Return to your starting position and do the same on left side. That's one rep. Do 10 to 20 reps.

The Pec PushupLay down on your back, pressing your spine down with your abs pulled in tightly. Grasp a five to 10 pound weight in each hand. Extend your arms straight up turning your palms to face inward, keeping your elbows tight against your the body. Inhale, and lower the weights down to one inch above your chest. Then exhale and press up. Repeat this 20 to 40 times.

The C-Sweep

Lay down on your back, holding the weights right above your forehead with your palms facing up. Then, draw a mirrored letter "C" in the air, heading towards your hips and keeping your arms low. Keep your palms up and trace your arms back to the starting position. Repeat this 10 to 20 times.

The Chest Fly Lay down on floor, keeping your knees bent and feet flat on the floor. Start to raise your arms up with a slight bend in your elbows. Inhale and open your arms wide like you were going to give someone a big hug, stopping with your arms above your chest. Exhale and bring your arms back to a starting position. Repeat 10 to 25 times.

The Shoulder PressBring your weights up to shoulder level. With your palms facing inward, rest the weights right where your bra strap would be. Then, raise your arms straight up to a full extension towards the ceiling and lower them back down to a starting position. Repeat 10 to 20 times.

The Elbow Squeeze Raise the weights up to eye level, pressing them together. Open your elbows wide, then squeeze your elbows back together without letting the weights drop down past eye level. Repeat 20 to 40 times.

Standing Chest Press & Pulls Grab your weights and stand tall with your back straight. Bend your arms at the elbow to make a right angle, and with your arms perpendicular to the ground, forearms facing in towards on another, flex so that you feel it in your pecs. Release and then turn your arms so that your forearms are facing the ground, then squeeze your shoulder blades together. It’s important that you do these exercises with intention – flex, and focus on feeling the first part of the motion in your pectorals, and the second part in between your shoulder blades.

Tricep Dips (single Leg) Go into a crab walk position; on all fours but with your belly pointed towards the ceiling. Extend one leg straight up and then bend at the elbows to lower your body towards the ground, feeling this in the backs of your upper arms, shoulders, and chest. Switch which leg is extended half way through.

Tip Toe Planks Assume a plank position; body in a straight line, with weight in forearms and toes. Push through the toes so that your body moves forward, then press back so that your heels are again directly over your toes.

Diagonal Ventral RaisesRaise one arm straight up from the shoulder, then lower it down in a diagonal so that it stops roughly in front of the hip of the opposite side of your body. Go back up to the starting position and repeat. Complete all reps on one side of the body before switching arms.

Plank Push UpsStart in a plank position, and then one arm at a time, lift yourself up to move into a full push up position; repeat. Halfway through our 12 reps we switch to a beginner modification that shows how

you can make the move easier by doing the breast lift exercise from a half push up.

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