8 Breast-Firming Exercises For Naturally Perky Breasts (Home Workout)

Quick and easy breast-firming exercises to do at home. Learn how to get perky boobs and eliminate saggy skin in your chest area.

Table of Contents

• Can You Achieve Perky Breasts By Exercising?
• 8 Breast-Firming Exercises You Can Do at Home
• Breast-Firming Workout Examples
• 4 More Tips on How To Get Your Breasts Perky
• Wrapping Up

Ever wonder if it is possible to get perkier breasts without having to resort to surgery?

In this article, we will discuss how you can achieve just that by outlining some of the most effective breast-firming exercises and providing some top tips to make your chest area look more toned. 

Can You Achieve Perky Breasts By Exercising?

There are many aesthetic benefits of performing chest exercises, which is why you should use them to improve the look of your breasts.

Chest exercises allow you to tone up the area by strengthening the muscles underneath. 

However, it is important to note that breasts themselves are composed of glandular and fatty tissue, not muscles. Therefore, exercising alone cannot significantly alter the shape or size of your breasts or make them “perkier” in the sense of lifting them.

To get the most out of exercising for the look of your breasts, you should focus on resistance exercises that target the chest muscles. Take a look at this strength training program developed for women specifically.

Another factor to consider when it comes to saggy breasts is your posture, as it is also crucial if you want to make your breasts look more lifted and less saggy. To work on your posture, add back exercises to your workout routine. We won’t address them in this article, but check out some great at-home back exercises that strengthen your back muscles and also target bra back fat in our article.

8 Breast-Firming Exercises You Can Do at Home

Below is a list of exercises to do at home for perkier breasts. 

1. Push-ups or Knee Push-ups

• Place yourself in an extended plank position
• Bend your elbows to lower your chest to the floor 
• Push through the arms to move back into an extended plank

If you are a beginner, you can modify this exercise by dropping your knees to the floor or placing your hands on an elevated surface.

2. Dead Stop Push-Ups

• Place yourself in an extended plank position
• Bend your elbows to lower yourself to the ground
• Once you’ve reached the floor, lift your hands off the floor
• Lower your hands to reposition them on the floor 
• Push through the arms to move back to the starting position

3. Plyometric Side Push-Ups

• Kneel down on the floor
• Turn your hips and trunk slightly to the right, lean forward, and place your hands on the floor so you are in a modified plank position.
• Bend your elbows to lower your chest to the ground
• Push forcefully through the arms and raise your hands off the floor to lift your trunk and twist it to the left
• Land on your arms and repeat the movement to the right

4. Dumbbell Chest Press

• Lie on your back, holding a dumbbell in each hand
• Bend your knees to keep your feet flat on the floor
• Place your arms in line with your shoulders, with the elbows bent at 90 degrees and palms facing forward
• Extend the arms to lift the dumbbells above your chest
• Bend the elbows to lower the dumbbells and return to the starting position

You may also like: Dumbbell Exercises for Beginners

5. Chest Fly

• Lie on your back, holding a dumbbell in each hand
• Straighten your arms above your chest, with the palms facing each other
• Keeping a slight flexibility in the elbows, open your arms to the sides until they are in line with your shoulders and the palms are facing up
• Keeping the elbows extended, lift your arms above your chest to return to the starting position

Alternatively, you can perform this exercise with a resistance band. Simply hold the band in each hand so you can stretch it when opening the arms.

6. Supine Dumbbell Close Grip Press

• Lie on your back whilst holding a dumbbell in each hand
• Bend the elbows next to your waist, with your palms facing in
• Move your hands inward to place the dumbbells close to each other in the middle of your trunk
• Extend your elbows to lift the dumbbells above your chest
• Bend the elbows to lower the dumbbells down and return to the starting position

7. Upper Chest Dumbbell Crossover Fly

• Stand upright, holding a dumbbell in each hand
• Extend your arms down, with the palms facing in
• Keeping the right arm extended, lift it up diagonally while rotating the hand externally until it is in line with the left shoulder and the palm faces up
• Lower the right arm to return to the starting position, and repeat on the other side

8. Push-up Plank

• Place yourself in an extended plank position
• Bend the left elbow and then the right one to lower yourself onto your forearms
• Extend the left arm and then the right one to place your hands on the floor and return to a full plank 

Breast-Firming Workout Examples

After looking at the breast-firming exercises listed above, you might be wondering what workouts are best to lift your breasts.

Below are a couple of examples of how you can design a workout to tone up your chest area and get perkier boobs.  

Workout 1

Exercise	Reps	Sets	Rest (seconds)
Dead stop push-ups	8-12	3	60
Superset:		3	90
Dumbbell chest press	10-12
Dumbbell chest fly	12
Supine dumbbell close grip press	12	4	60
Upper chest dumbbell crossover fly	12	4	60
Push-up plank	12	4	60

Workout 2

Exercise	Reps	Sets	Rest (seconds)
Push up plank	15	2	60
Superset:		3	60
Upper chest dumbbell crossover fly	15
Dumbbell chest fly	15
Superset:		3	60
Dumbbell chest press	12
Dead stop push-ups	12
Superset:		3	60
Supine dumbbell close grip press	12
Plyometric side push-ups	10

4 More Tips on How To Get Your Breasts Perky

It is important to remember that even breast-firming exercises alone won’t help you achieve perky breasts. 

Below are some extra tips on how to maintain your toned boobs. 

Aim To Lose Excess Fat

Losing excess fat can help you get rid of saggy areas in your chest, giving your breasts a perkier look. This can be achieved through exercise and a healthy diet. However, be careful not to lose weight excessively since losing too much fat can lead to loose skin and give your boobs a saggy appearance. 

You may also like: How to Lose Weight Without Losing Your Boobs

Eat Enough Protein

Now that you know resistance training can help tone up your boobs, you might also want to know how to build breast muscles fast, to help you reach your goal quicker. To ensure your body has the right amount of amino acids to build more muscle tissue after you’ve trained, you must consume enough protein daily, especially if you are also on a calorie deficit. 

You may also like: How Much Protein Can Your Body Absorb?

Wear Proper Fitting Bras

Wearing a bra that is the right size is a must to give your breasts a nice shape and a perky look. High-support bras will also improve the appearance of big and heavy breasts. Seamless bras can further help you achieve a toned look as they don’t create skin bulges on your back and the sides of your thorax.

Use Massage Oils And Creams

Breasts are prone to developing stretch marks that can negatively affect skin tonicity, especially when losing weight. Massaging the skin with oils and creams containing Punica granatum seed oil and Croton lechleri resin extract can help tone them up by preventing and reducing the appearance of stretch marks. [1]

Wrapping Up

Achieving perky breasts is a dream for many women, and luckily, it is a goal that can be achieved naturally. Here are the key points about breast-firming exercises and lifestyle changes:

• Resistance training that targets the chest muscles is a natural way to tone up your breasts and make them look perkier, as they help you to build muscle underneath your breasts. 
• To improve the look of your breasts, aim to lose excess fat through exercise and eating a healthy diet; however, avoid losing too much body fat to prevent the opposite effect from happening.
• Eat enough protein to help your chest muscles grow and make your breasts more toned.
• Wearing bras that fit you well can help your breasts look perky and less saggy.
• Massaging your breasts with oils and creams containing Punica granatum seed oil and Croton lechleri can help you prevent and reduce the appearance of stretch marks, which could otherwise make the skin on your breasts looser.