9 Chest Exercises For Saggy Breasts [Do They Actually Help?]

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

Specifically, I’ll show you:

  • 4 exercises you can do without weights, and
  • 5 exercises you can do with minimal equipment

Let’s get started.

chest-exercises-for-saggy-breasts

Disclaimer

***READ FIRST***

Although I am a doctor, I am not your doctor. This information is for informational purposes only and should not substitute the advice from your healthcare professional. Please read my full Disclaimer for more information. Also, this post may contain affiliate links: meaning I may receive a commission if you use them.

Ok, moving on.

Can exercise help lift sagging breasts?

So 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 make your breast tissue look fuller and perkier.

But aside from that, doing chest exercises can

  • improve your upper body strength,
  • improve your ability to push things, and
  • improve your posture

What causes saggy breasts?

There are many things that lead to changes in your breast tissue.

The most common causes include:

  1. A Decrease in Estrogen: Estrogen is the primary female hormone. As you get older, estrogen levels decrease, leading to the symptoms of menopause.
  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. A Decrease in Collagen: Collagen is a protein that provides structure to your skin, muscle, and bones. Collagen decreases as we age, making skin appear looser.
  4. 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 is very likely if your breasts shrink significantly during weight loss.

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

But the good news is…

exercise can help keep your muscles, bones, and joints strong.

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 without weights.

All you need is a little motivation :).

Breast Lift Exercises Without Weights

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 muscles.

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.
  • Place 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.

If this exercise is too easy for you- you can do it from a full push-up position on your feet.

Do 8-12 repetitions per set.

wide-to-close-pushups

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.

up-and-down-plank

The Cobra

The next exercise is the cobra. 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.

cobra

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.

Alternatively, you can pick up two sets of dumbbells,

Okay let’s get to the exercises:

Dumbbell Squeeze Press Outs:

This next exercise is the dumbbell squeeze press out. It requires you to actively engage your chest muscles by squeezing a weight between your hands.

Here’s how to do it:

  • Clasp a dumbbell, weight, 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.

dumbbell-squeeze-press-outs

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 scaplulae, brace your core, and squeeze your glutes.
  • Next, press the band forward out in front of you.
  • 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.

band-chest-flys

Dumbbell Press:

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

It is best performed on a bench (which can be bought on Amazon), it’s unlikely that you have one of these at home. But if you do, great!

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.

dumbbell-press

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-flys

Other Frequently Asked Questions

Does wearing a bra at night prevent sagging?

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 decreases naturally as you age.

The best thing that you can do is 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 saggy breasts. That’s because your breast will grow in size during pregnancy due to milk production. The heavier they get, the more likely they will sag.

Unfortunately, there is no way to control this.

Final Words On How chest exercises affect breasts

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

Besides, these pushing exercises will improve your lean muscle mass, your bone health, and your confidence.

Either way, you are beautiful – saggy 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!

Related Posts On Arm Exercises You Can Do At Home


Sign up to get FREE exclusive tips on how to get fit after pregnancy that I only share with e-mail subscribers!

.


brittany-robles

Brittany N Robles, MD, MPH, CPT

Brittany N Robles is a full-time OBGYN, a NASM certified personal trainer, and health & fitness expert. She holds a Masters 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.

Sharing is Caring – Send This To A Mom In Need!