What Workouts Increase Breast Size?

You’re probably wondering how to increase breast size through exercise. Unfortunately, there are no specific workouts that can target breast tissue and increase breast size.


Many women want to increase the size of their breasts, either for aesthetic reasons or to feel more confident. While surgery is an option, there are also different exercises, massages, and even diet modifications that can help to naturally increase the size of the breasts. This article will provide an overview of the types of workouts and methods that can help to achieve this goal.

Benefits of Breast Enlargement Exercises

Exercising the chest area can help to increase the size, strength and definition of the muscles in your chest area. Regular exercise helps to strengthen and tone the muscles of your chest, allowing your breasts to appear larger and firmer. A good routine of exercises tailored specifically to your breast enlargement needs will increase your bust size gradually over time. In addition to increasing breast size, an effective chest workout routine can also improve posture, reduce back pain and increase confidence.

A good routine should begin with stretching exercises that target the shoulders, back and chest muscles. Stretching will help you warm up for the more intense exercises that are necessary for optimal results. Lower weight resistance exercises using dumbbells or resistance bands can be incorporated into any routine as well; these help to strengthen the underlying muscle tissues that give shape, support and fullness to the breasts. Finally, upper weight resistance exercises can be added at maximum intensity in order to round out any breast enlargement exercise routine.

By sticking with a regular series of exercises such as these on a regular basis—paired with sensible nutrition—you may find that you are able to see visible change in terms of breast enlargement over time!

Chest Exercises

Chest exercises can be a great way to increase your breast size. These exercises will help to tone and strengthen the pectoral muscles, as well as increase the appearance of your breast size. There are a few different exercises you can do to target your chest muscles and build strength. We will be looking at the best exercises for building up your chest, their benefits, and how often you should be doing them.


Push-ups are an excellent exercise for increasing strength and size in the chest muscles. This chest exercise primarily works the pectoralis major and pectoralis minor muscles, which are the large fan-shaped muscles on either side of your chest. Additionally, it helps to develop triceps, back muscles and core stability.
Doing regular push-ups can dramatically help improve upper body strength without requiring any expensive equipment. To maximize its potential for improving size in the chest muscles, perform push-ups as follows:

•  Start by lying flat with your stomach on the floor. Place your palms firmly underneath your shoulders and press up until you’re in a bent elbow plank position with your arms slightly wider than shoulder width apart.

• Inhale as you lower your body down toward the ground until your arms are at a 90 degree angle or just below that point. Make sure to keep your elbows tucked in tight to maximize chest activation.

• Exhale while you press up to return back to starting plank position, pushing from the heels of both feet through the palms of your hands. Avoid locking out completely at the elbows or hunching over as this can cause injury over time.

• Repeat for desired repetitions or sets for best results. Increase difficulty level by using other variations such as single arm push-ups or incline/decline push-ups if available depending on individual fitness level and capabilities.

Chest Presses

Chest presses are an excellent exercise for increasing the size and strength of your pectoral muscles. This exercise can be done with either free weights or machines and targets your chest, shoulders, and triceps. For best results, perform chest presses in 3 sets of 10–15 repetitions to make sure you’re accessing all the muscle fibers in the target area.

When doing chest presses with free weights, start by positioning a bench on a flat surface. Lay down on the bench with your feet flat on the ground and grip two dumbbells above your chest. Press both dumbbells straight up until they are almost at arms’ length above you, then slowly lower back down. Focus on contracting your chest muscles as you press up and control your breathing as you lower back down.

If you decide to use a chest press machine, it is important to select a weight that will challenge your muscles without overexerting them or risking injury. Begin by setting yourself up with an appropriate weight selected and in a seated position adjusting the seat so that both hands are at about shoulder height when gripping the machine handles. Taking deep breaths as you press outwards against the weight until arms are extended but not locked out at elbow joints, before exhaling and returning to starting position against even pressure from both hands.

Chest Flies

Chest flies, also known as chest flys and still sometimes referred to as pec flies, are a staple of a comprehensive upper-body workout routine. They not only target the chest muscles, but they also engage the smaller muscles in the shoulders and triceps. To complete this exercise, find a bench or similar elevated surface that you can lay across comfortably. Pick up two weights of equal size and lie on the surface with your head at one end. Begin by holding both hands above your chest with arms outstretched and palms facing each other. Slowly lower both arms out to your sides until your elbows are at shoulder level, then return them to their original position over your chest by squeezing your shoulder blades together. Repeat this motion for as many repetitions as desired; usually 10-12 is ideal for best results (if you struggle to finish all repetitions effectively it is best to reduce the weight until correct form can be maintained). Doing chest flies regularly is essential for building strong pectoral muscles that will in turn increase overall breast size and firmness when combined with other practices such as healthy eating habits and postural exercises like yoga.

Back Exercises

Many people are looking for ways to increase their breast size without the use of surgery. One option is to engage in certain exercises designed to help build up and strengthen the muscles in the back and chest. Back exercises are especially beneficial as they help to tone and shape the back muscles, which can help in enlarging the breasts. In this section we’ll cover the best exercises for helping to increase breast size.

Bent-Over Rows

Bent-over rows are an effective way to target the muscles of the chest and increase the size of your breasts. They can be done with either a barbell or dumbbells and involve bending at the waist to lower your upper body until it is parallel to the floor. Keeping your back flat, bend your elbows and pull the weight towards you. Pause for a moment at the top of the movement, squeezing your shoulder blades together. Return slowly to starting position under control and repeat for desired number of repetitions. Make sure to keep your core engaged during this exercise to maximize effectiveness. This exercise can be modified for comfort or difficulty by adjusting weight, speed, or reps completed. Making sure correct form is followed will ensure safety while performing this exercise.

Lat Pull-Downs

Lat pull-downs are another great back exercise to develop the lats and teach the upper body how to pull down. To perform this exercise, secure a bar in a lat pull-down machine with palms facing away from you, or use an overhead cable attachment if one is available. Hold the bar with your arms just wider than shoulder-width apart and lower the bar slowly until it reaches chest level. Then, slowly raise it back up and repeat for several sets. Because of its emphasis on form and posture, lat pull-downs are relatively safer than some other heavy lifts which can put strain on the back, making them an ideal choice to increase muscle strength in order to enhance breast size.

Reverse Flies

Reverse flys are an effective way to build and strengthen the muscles of the mid and upper back. This exercise allows for more control than using a weight machine, which could lead to overuse or injury. You may choose to use a set of light dumbbells or a resistance band when performing reverse flys. It can be helpful to stand near a mirror or have someone watch you as you go through this exercise in order to watch your form movements—it is important that you keep your core engaged, back straight and elbows slightly bent throughout the whole range of movement.

Start by standing with your feet hip-width apart, holding onto one end of your chosen implement with both hands while the other ends is firmly secured. Exhale as you lift the implement up and out to each side away from your body until it is roughly at shoulder height with elbows slightly bent. Inhale as you bring the implement back down in front of your body closer than when it began and repeat for up to 15-20 reps. Be sure not to swing into this exercise as it can cause more strain rather than benefit on prematurely exhausted muscles in the upper back area.

Shoulder Exercises

Shoulder exercises are one of the best ways to increase the size and tone of your breasts. This type of exercise works the chest, shoulders, and upper arms, all of which support the structure of your breasts. Regularly performing shoulder exercises can improve your posture, strength, and overall health. Let’s take a closer look at the different types of exercises that target the shoulders for maximum impact.

Shoulder Presses

Shoulder presses are a great way to improve shoulder strength and overall shoulder definition. This exercise can be done either standing or sitting, and requires the use of dumbbells. To perform the shoulder press correctly, start by positioning your feet firmly hip-width apart on the floor with your toes turned out. Hold a dumbbell in each hand, extending your arms up so that the dumbbells are at either side of your head. Your palms should be facing forwards with wrists below your elbows in a neutral grip. From here, inhale and slowly lower the weights down until both arms form 90-degree angles at the elbows, making sure to keep control during both downwards and upwards motions throughout this exercise. Then exhale and push both weights back up to their starting positions as you press them together above your head. This exercise should be done for 3 sets of 10 repetitions for best results.

Upright Rows

Upright rows are a type of shoulder exercise that work the trapezius and the deltoid muscles of the shoulders. This exercise can be done with dumbbells, a barbell, or a cable machine. When performing this exercise, ensure that the weight is light enough to prevent injury but heavy enough to build muscle.

To do an upright row:
-Stand with your feet hip-width apart and hold a dumbbell in each hand in front of you; if using a barbell you should have an overhand grip on it or grip attachments for cable machines.
-Pull up on the weights until your hands reach just below your chin/neck area, elbows lift up and out to your sides as if creating a “Y” shape – slowly lower arms back down in starting position keeping control of movement throughout
-Repeat this for 2-3 sets at 10 repetitions (add weight if needed). Ensure that you keep the chest up throughout each rep to maintain form.

Benefits of this exercise include increased strength in your upper back muscles, improved posture and range of motion in shoulders as well as increased tenderness and fullness in chest area due to muscle growth/tone within Trapezius muscles. Upright Rows are an effective way to help increase breast size when combined with regular strength training exercises as part of an overall fitness program.

Lateral Raises

Lateral raises are simple yet effective at toning the muscles around the shoulders. To properly execute the lateral raise, stand with your feet shoulder-width apart and hold a light dumbbell in each hand. Raise your arms straight out to the sides until they are parallel to the ground, then slowly lower them back to starting position. By focusing on a slow and steady motion, you can target all of the relevant shoulder muscles without compromising form. Try completing two sets of 10-12 reps for an effective shoulder workout. Make sure to take small breaks between sets to reduce fatigue and prevent injury.

Ab Exercises

While exercise can help to strengthen your chest muscles, it doesn’t actually increase your breast size. Still, certain ab exercises can help to lift and tone the chest muscles, making the breasts look bigger. This section will focus on the best ab exercises for increasing breast size.


Crunches are an effective workout to shape and lift the chest muscles and increase the size of breasts. To perform a crunch, lie flat on your back on a mat or rug on the floor. Bend your knees and put your feet shoulder-width apart. Place your arms across your chest and lift your head, neck, and shoulders off the ground. Hold for 10 to 15 seconds before returning to the starting position and repeating for 2-3 sets of 8-12 repetitions. Perform crunches twice per week for best results in increasing breast size.


Planks are an excellent exercise for strengthening your abdominal muscles, but they also provide benefits to the upper body. To do a plank, start in a press-up position with their hands under the shoulders, feet hip-width apart. Keeping your neck in line with your spine, lower down onto your forearms and hold your arms close to the body. Activate the core muscles by pulling your bellybutton toward the spine and hold this position for 30 seconds to 1 minute. You can also try moving into side planks by turning onto one side, resting on the forearm and keeping both legs straight with feet stacked on top of each other. Maintaining good form will help you increase strength and muscle tone in these areas while not directly increasing breast size.

Oblique Twists

Oblique twists are a great exercise for developing and strengthening the obliques, the muscles at the sides of your abdomen. To perform oblique twists, you will need to hold a weight or medicine ball in both hands. Begin by standing with your feet shoulder width apart and keeping a slight bend in your knees as you shift your weight onto one foot. Lean slightly forward as you rotate your torso to one side, bringing the weight or medicine ball to the outer side of that foot before rotating it back to the other side. Make sure you keep your spine straight throughout and don’t rotate too quickly by controlling each movement.

Your breasts are made up mainly of fatty tissue so doing oblique twists won’t directly increase its size; however, strengthening these important abdominal muscles can help give your breasts a more lifted and rounded shape making them appear larger than before. Oblique twists also provide increased abdominal support which can aid in posture-related issues that cause sagging breasts as well as generally improving overall body alignment which has positive impacts on both physicality and confidence levels! It is recommended to incorporate oblique twists into an overall fitness routine several times per week for best results.


The effectiveness of workouts for increasing breast size depends on your body and goals. Generally, building chest and back muscles can help you achieve a more shapely figure, while strengthening the pectoral muscles underneath your breasts can give them a subtle lift. However, it is important to note that completely changing the size or shape of your breasts naturally is not always possible.

All in all, it’s important to remember that everyone’s body is different and may respond differently to these exercises. To find a workout plan that works best for you, be sure to consult with your physician or an experienced fitness instructor before committing to any specific routine. It’s also important to stay healthy by eating right, drinking enough water and getting plenty of rest so that you increase the chances of having success with any chosen workout routine.

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