3 Boob-boosting exercises

Fit & Training door thijs

“Let’s work out they said. It’ll be fun they said”. Until your boobs start to slowly disappear, gravity does its work and suddenly you find yourself being part of the #TeamSmallBoobs. Are you one of those girls who loses her boobies or which boobs shape changes when they work out constantly? No worries! There are ways to make your boobs look bigger and/or more perky.


You could of course use extra-double padded dressing-pushup bras that would do the work for you, but this is not your only option. Developing muscle mass under your breast can greatly improve the look of your boobs. Keep in mind though that these exercises are not going to change a cup A into a cup B or C, but they may give you the natural push-up effect that you are missing. Do not expect miracles, there is no scientific evidence for boob lifting  exercises, but it’s always worth a try!

The muscles behind the story

Before we talk about the exercises, it is good to know what muscles we will put to work. First thing to know is that when we talk about breasts/chest, we are referring to the pectoralis. Which actually there are two different types of: a large (major pectoralis) and a small one (minor pectoralis).  The pectoralis major is a large muscle, situated in the chest under our boobs.  The pectoralis minor is a thin triangular muscle situated under the pectoralis major. (I hope you’re still with me). In sports such as bodybuilding, the pectoral muscles are usually called “pecs”. Besides the pecs we will train the shoulders, back and arms during our exercises. Not bad right!

If you are a Fit Girl, you must be probably already familiarized with these exercises, as they are often performed in the gym. But did you already knew that your breast/chest will thank you for doing these exercises regularly? Namely, these exercises strengthen the muscles under your boobs and in some cases it can help strengthen them.

It’s all about the weights

In order to ensure that the exercises have real effect, you need to make sure that the weight you are using is heavy enough. Thus make sure you can do up to 12 reps max. with the weight you are using. If you are not sure what weight will be enough, you could try this: Choose a certain weight and do 10 reps. Do you feel like you could do 10 more? Then probably the weight you are using is too light! Increase your weight. Do you feel like you could do a couple more reps but not more than 2 or 3 ? If yes, this is the right weight! Did you started your set and had to stop around the 8th repetition? Then the weight is too heavy, choose a lighter weight and try in a couple of weeks with heavier weight again. It is very important that you challenge yourself with heavier weights, but always make sure that it is safe. Follow the instructions and remember: form is ALWAYS more important than speed!


1 | Dumbbell bench press

Lie on your back on  a bench with your arms straight and a dumbbell in each hand. Lower the dumbbells until they are almost on the side of your chest, push them back up to the starting position. That’s one rep.

Do 10 repetitions.

2 | Push up

Yeah, the old-fashioned push up. Start on all fours with the palm of your hands slightly wider than your shoulders, and your feet close together. Your body should form a straight line from your head to your toes. Drop down until your chest almost touches the ground. Keep your upper arms parallel to your torso. Hold this position and push yourself back up to the starting position. If you can’t do regular push-ups then you could modify this exercise to doing it on your knees instead of your toes.

Do 10 repetitions.

3 | Dumbell fly

Lie resting on a flat bench with a dumbbell in each hand. Hold a pair of dumbbells above your shoulders with your elbows slightly bent. This is your starting position. Lower your arms in a wide arc to the side until you feel a stretch in your chest. Here it is important that you keep your elbows slightly bent to prevent tension on the biceps’ tendon. Breathe at this point of the exercise. Make sure you keep the same form in your arms throughout the exercise. This means that there is only movement in your shoulders. Bring your arms back to the starting position while you tighten your muscles and breathe out.

Do 10 repetitions

Try to do these exercises without much rest in between. Your muscles need to be refilled with energy, but if you give them rest for too long they will be fully recovered before you start the next set, and they will eventually not grow. Rest for up to 60 to 90 seconds max.

I’m really curious about your experience with these boob exercises. Keep me up to date in the comments.