Home Chest Workout for Women

The Best Exercises for Perkier Ones

Thanks to gravity, time, or lack of exercise, have the breasts of your youth become a distant memory? Has pregnancy, breastfeeding, or significant weight changes left you with a chest so droopy that you are actually considering surgery?

As we age, breast tissue can become damaged and the skin loses much of its elasticity. But, even young ladies complain about lack of perkiness which may be caused by heavy breasts, having children, or exercising without wearing a proper sports bra. Even genetics can play a role.

Cosmetic breast surgery is one of the most popular procedures performed, proving that women will do just about anything to get a firm, youthful chest. But, going under the knife comes with a lot of risks, and it isn't always necessary. You don't have to resort to implants, breast lifts, or hormones. In fact, many doctors and trainers believe that the best way to restore breast firmness is through exercises specifically designed to strengthen the muscles that support the chest. 

What Are Your Pectoral Muscles?

You may have heard men talking about building strong Pecs so they can have a muscular chest that just begs to go shirtless. But, these muscles are important for women as well. The Pecs - Pectoralis Major and  Pectoralis Minor - are muscles that sit underneath and behind the breasts.

female doing dumbbell flys

Their job is to give support to the breasts and keep them from sagging. If these muscles become weak, they will be less effective at fighting the forces of gravity. Technically, there are no exercises that will actually firm your breasts or increase their size. Breasts are made of fat so muscle building workouts won't have much effect on the breasts themselves.

However, by strengthening the muscles that support and surround them, you can lift the breasts and give them a more toned, perky appearance. It will also improve posture, which will give the breasts an uplifted appearance. And stronger Pecs will help prevent any future sagging.

Home Chest Workout

When performing these exercises, pay attention to proper form to avoid injury, and make sure your dumbbells aren't too heavy. It is safer to begin with a lighter weight and work your way up as your strength increases. Also, when extending your arms, try not to lock your elbows. By keeping a slight bend in your elbows, you can protect this easily injured joint.


The push-up is a classic full body exercise that works your abs, lower back, upper back and your arms. These types of compound exercises that work multiple muscle groups at the same time burn an enormous number of calories.

Exercise Instructions:

  • Lie on your stomach and place your hands flat on the floor beside your chest. Keep your hands close to your body – they should be under your shoulders once you push up. 
  • Bend your toes for support and lift up until your arms are extended and your weight is evenly distributed between your arms and feet. Make sure your body is aligned and don't arch your back. 

  • Hold this position for a few seconds, then lower back down to within a couple inches of the floor. Repeat for desired number of reps.


  • Try and engage your abs while you are doing the push-ups and keep your head in the same position through the exercise.

Wall Push-Ups:

Wall push-ups are perfect for the beginner and a great way to progess into the traditional push-up exercise.

  • Stand facing a wall, arms extended straight out at shoulder height and feet about hip width apart. 

  • Lean forward slightly and press palms against the wall. Push forward, bending your elbows and toes until your nose almost touches the wall. Remember to keep your back straight. 

  • Return to starting position and repeat for desired number of reps..

Pectoral Press

This exercise is also known as the dumbbell press or the bench press. It can be performed on a weight bench, a stability ball, or on the floor

Exercise Instructions:

  • Lie on your back with knees bent and feet flat on the floor. Hold a dumbbell in each hand with palms facing away from the body. 

  • Begin with elbows bent and hands held just above the breasts. Push the weights up and away from the body until your arms are straight above you. 

  • Lower the weights back down until your elbows just brush the floor. If you are using a stability ball or bench, you can lower your elbows below your body for an extra stretch.

A barbell set-up may be used in place of dumbbells if you are performing this exercise on a weight bench.

Pectoral Fly

Exercise Instructions:

  • Sit on a chair or bench with your back straight and your feet flat on the floor. Hold a dumbbell in each hand and lift your arms to shoulder height. 

  • Slowly bend your elbows until the weight touches your chest. Hold for a few seconds then return to starting position.

Home Chest Workout

This breast lifting home chest workout will strengthen your Pecs, improve your posture, and give you back some of your youthful perkiness.

While it may not give the same dramatic results as surgery, it is much safer than going under the knife, and you will be building a stronger body that is better equipped to fight future signs of aging.

Other pages that might interest you:

I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or ideas you would like to share, feel free to contact me or visit our Q&A forum

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