9 Chest Exercises For Saggy Breasts (Can You Actually Lift Them?)

In this post, you are going to learn 9 simple chest exercises you can do to combat saggy breasts.

Specifically, you’ll learn

  • If exercise can actually lift and tighten your breast,
  • 4 chest exercises you can do without weights, and
  • 5 chest exercises you can do with minimal equipment.

Let’s get started.


Can exercise help lift sagging breasts?

Can exercise actually lift your breast?

Not directly.

That’s because the breast is composed of fatty tissue, not muscle. Therefore, exercise won’t directly change your breast shape. However, exercising your chest muscles (which are underneath your breast) can give the appearance of fuller, perkier breasts.

In addition, training your chest muscle will:

  • improve your upper body strength,
  • improve your overall muscle tone, and
  • improve your posture!

What are the best exercises to lift sagging breasts?

Okay, so now let’s go over the best chest exercises for your breast.

The first four exercises can be done at home without weights.

All you need is a little motivation :).

Breast Lift Exercises (No Equipment)

Wide To Close Push-Up

The first exercise is the wide to close push-up. The push-up is by far the best exercise for strengthening your chest and the connective tissue under your breast.

It will also strengthen your triceps, shoulders, and core muscles.

We are doing two different variations in one exercise.

Here’s how to do it:

  • Get into a push-up position with your hands are directly underneath your elbows, which are underneath your shoulders.
  • You can do this with your legs straight, or with your knees on the floor.
  • Keep your core tight and your glutes engaged.
  • Begin the exercise by widening your hands on the floor. They should be wider than shoulder-width.
  • Perform a push-up by bending at the elbows until your breast gently grazes the floor.
  • Press back up to the starting position.
  • Next, bring your hands closer together (closer than shoulder-width) and perform another push-up.
  • Continue alternating between a wide-grip push-up and a close-grip push-up.

If this exercise is too challenging for you – you can perform it on an incline such as a table or a ledge.

Do 8-12 repetitions per set.

The Up and Down Plank

The up and down plank is a great exercise to strengthen your chest, triceps, and core muscles at the same time.

That makes the up and down plank one of the best compound exercises you can do before pregnancy or in the postpartum period.

Here’s how to do it:

  • Get into a forearm plank position with your legs extended behind you.
  • Make sure that your core is tight and your glutes are engaged.
  • Next, slowly transition into a straight arm plank, by extending one arm at a time.
  • Do this slowly to minimize any side-to-side swinging.
  • Do not let your hips sag or pike up into the air.
  • Continue alternating between a forearm plank and a straight arm plank.

If this exercise is too challenging, you can do it from your knees, or you can widen your feet.

Do 10-12 repetitions per set.

The Cobra

The next exercise is the cobra pose. You may be familiar with this movement if you’ve done yoga before.

It’s similar to the push-up, except you keep your legs flat on the floor while arching your back.

Here’s what it looks like:

  • Lie face down on the floor with your hands on the floor by your chest line, shoulder-width apart.
  • Leave your legs straight out behind you flat on the ground.
  • Brace your core and squeeze your glutes.
  • Next, lift your upper body off the ground by straightening out your elbows.
  • Keep your legs flat on the floor and arch your upper back.
  • If you cannot lock your elbows out completely that’s okay. If you can lock out your elbows and lift your upper thighs off the mat – this is known as an Upward Dog.
  • Lower back down to the floor and repeat.

To make this exercise easier – do it from your knees.

To make this exercise more challenging – alternate between a downward dog and an upward dog.

Do 6-10 repetitions per set.

The Foot Assisted Dip

Next is the foot-assisted dip. This is a great way to scale the dip which can be challenging for many women.

You will need two chairs to do this movement.

Here’s how to do it:

  • Position two chairs facing each other and stand between them.
  • Next, squat down and get on your tippy-toes.
  • Then place one hand on each seat while keeping your chest proud.
  • Keep your elbows straight.
  • From here, begin bending your elbows – tucking them to about a 45-degree angle to your body.
  • Go down until your upper arm is parallel to the floor.
  • Press back up (using the assistance of your feet) until your elbows are straight.
  • Do your best to keep your shoulder blades retracted during the set.

Do 6-10 repetitions per set.

See The Video Of These Exercises Below!

Breast Lift Exercises With Weights

Okay, next we are transitioning to chest exercises you can do with weights.

Don’t worry, you don’t need anything heavy. In fact, most of these exercises are suited for lighter dumbbells.

I have and love the Bowflex 552s, but they are a bit pricey. These are great because you can adjust the weight of each dumbbell.

Alternatively, you can pick up a pair of dumbbells,

Okay let’s get to the exercises:

Dumbbell Squeeze Press Outs:

This first exercise is the easiest exercise- the dumbbell squeeze press out. It requires you to actively engage your chest muscle by squeezing a weight between your hands.

Here’s how to do this simple exercise:

  • Clasp a dumbbell, kettlebell, or heavy book in between your hands and hold it up by your chest.
  • Next, squeeze the item as hard as you can.
  • You should feel your chest muscles activate.
  • Next, press the item out in front of you by straightening your elbows.
  • Do not stop squeezing the item together to keep your chest activated.
  • Bring the weight back to your chest and repeat.

Do 20 repetitions per set.

Banded Chest Flys:

The next chest exercise is the banded chest fly. You’ll need a closed-loop resistance band to do it.

I recommend this set from Amazon.

Here’s how it looks:

  • Place your hands inside both loops and wrap the band across your back.
  • Retract your scapulae, brace your core, and squeeze your glutes.
  • Next, press the band forward out in front of you in a straight line.
  • As your elbows begin to lock out, begin adducting your arms together.
  • At the end range make sure you feel the exercise in your chest.

Do 12-15 repetitions per set.

Dumbbell Chest Press:

Next up is the traditional dumbbell chest press. This movement will strengthen your chest, your triceps, and your shoulders.

It is best performed on a bench, or a stability ball (which you can get cheap on Amazon).

Otherwise, you can do it on the floor.

Use your heavier dumbbells for this exercise.

Here’s how to do it:

  • Lie down on the floor with your knees bent and feet flat on the ground.
  • Next, grab the dumbbells and position your arms so that they are at a 45 degree angle from your body.
  • Make sure to retract your scapula and keep them retracted throughout the set.
  • The starting position is with your elbows and triceps completely flat on the ground with your forearms vertical.
  • From here, press the dumbbells up until your elbows are locked out. There is no need to make the dumbbells touch.
  • Next comes the important part. I want you to lower the dumbbells very slowly. At least 3 seconds down, until your elbows and triceps are on the floor again.
  • Repeat.

Do 12-15 repetitions per set.

If you have access to a bench press- this is also a great exercise you can do train the pectoral muscles.

Dumbbell Flys:

The next exercise is the dumbbell fly. This movement will train your chest muscles in shoulder adduction.

Use your lighter dumbbells for this exercise.

Here’s how it looks:

  • Lie down on the floor with your knees bent and feet flat on the ground.
  • Next, grab the dumbbells and bring them up above your chest with your elbows locked out and your palms facing each other.
  • Make sure to retract your scapula and keep them retracted throughout the set.
  • From here, you will begin dropping your hands out to your sides while maintaining a very slight bend at the elbow.
  • Keep going until your arms are flat on the ground and your palms are facing the ceiling.
  • Next, adduct your arms and bring the dumbbells back together over your chest without bending your elbows.
  • The entire time, I want you to envision that you are hugging a big tree.
  • Repeat.

Do 12-15 repetitions per set.

Dumbbell Pullover:

The dumbbell pullover is another great exercise that trains the chest and even the back muscles.

Here’s how to do it:

  • Grab a dumbbell, and hold it up by your chest.
  • Lie down on the floor and posteriorly tilt your pelvis (i.e your low back flat on the ground)
  • Straighten your elbows and hold the dumbbell up over your chest.
  • Next, bring the dumbbell back, over your head towards the floor while keeping your elbows straight.
  • Do this slow and controlled (at least 3 seconds).
  • Once the dumbbell is behind your head, slowly reverse the movement.

Do 10-12 repetitions per set.

See The Video Of These Exercises Below!

So those are my top 9 exercises to lift breasts that you can do from home.

Choose 3-4 movements to build yourself a chest workout you can do 2 times per week.

A Simple Exercise Routine You Can Do At home

Here is a simple exercise program you can do to train your upper body and target your chest.

The first workout uses just your body weight. Feel free to mix and match any of the above exercises.

Workout 1

Close-Grip Push-Up 38-10
Up & Down Plank310-12

Workout 2

The second workout focuses on using dumbbells or resistance bands.

Dumbbell Floor Press310-12
Dumbbell Flys312-15
Dumbbell Squeeze Press Outs320

To get the most out of these workouts, be sure to combine them with other targeted areas in your upper body, lower body, and core.

Speaking of workouts…

If you’re ready to start a comprehensive at-home chest, arm, and back workout you can get The Postpartum Trainer’s Arm Toning Workout Guide!
It includes 30 different exercises to tone all the muscles of your upper body, plus a 6-week workout plan to get you started!


What causes saggy breasts?

There are many things that lead to changes in both the shape and size of your breast.

The most common causes include:

  1. Hormonal Changes (Decrease in Estrogen): Estrogen is the primary female hormone. As you get older, estrogen levels decrease. Breasts are composed of estrogen-sensitive cells.
  2. Changes in Breast Size: When you are pregnant, your breast will grow in size as they begin to produce milk. After you stop breastfeeding, your breast may decrease in size, which can potentially make them appear saggy.
  3. Weight Loss: This is similar to changes in breast size. If you lose a lot of weight, your muscle and fat tissue will get smaller, but your skin can remain stretched. This will give a saggy boob appearance.
  4. A Decrease in collagen: Lastly, collagen is a protein that provides structure to your skin, muscle, and bones. Collagen decreases as we age, which decreases skin elasticity.
  5. Stretching of Cooper’s Ligament: Cooper’s ligaments are connective tissue underneath the breast that helps maintain the shape and structure of the breast. These ligaments stretch and deform with weight gain and pregnancy.

Unfortunately, there’s no way to prevent these things from happening.

But the good news is:

Exercise can help boost the appearance of your chest area and potentially lift your breast tissue.

Other Frequently Asked Questions

Does wearing a bra at night prevent sagging breast?

Wearing a bra at night does not prevent your breasts from sagging. Because you are in a lying position, your breast won’t be affected by gravity.

There is also a belief that wearing a bra all the time can weaken the supporting tissue of the breast, making them more likely to sag over time.

Does going braless prevent sagging?

Going braless does not prevent sagging either. Sagginess comes from a loss of estrogen and collagen, which naturally happens as you age.

The best thing that you can do is to live a healthy lifestyle, maintain a healthy BMI, avoid excessive changes in body weight, and avoid smoking.

Does pregnancy cause saggy breasts?

Pregnancy can increase your risk of developing loose skin and saggy breasts.

That’s because your breast will grow in size during pregnancy due to milk production. After you stop breastfeeding, they will shrink back down.

The heavier they get, the more likely they will sag.

Unfortunately, there is no way to control this.

Can sagging breast be firm again?

The only way to tighten the skin of your breast and make them appear more firm is to get surgery.

That’s because there are no breast muscles. The breast is composed of fatty glandular tissue.

There are two types of surgery – breast lift surgery (aka mastopexy), or breast augmentation (where you get breast implants).

If you are considering surgery, just make sure to find a reputable plastic surgeon!

Final Words On Breast Lifting Exercises

While you may not be able to directly change the way your breasts look, exercising your chest muscles can change the way they “sit”.

In addition, these exercises will improve your lean muscle mass, your bone health, and your confidence.

Either way, you are beautiful – drooping breasts or not!

Now let me turn it over to you.

Have you used exercise to change your breast appearance before?

Comment below and let me know!

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Brittany Robles, MD, MPH, CPT

Brittany Robles is a full-time OBGYN physician, a NASM certified trainer, and a prenatal and postnatal fitness specialist. She holds a Master of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about her here.

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3 thoughts on “9 Chest Exercises For Saggy Breasts (Can You Actually Lift Them?)”

  1. This is the most sincere information I’ve read on saggy breast. Thank you. I’ll just keep up with the exercises.

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