Bodybuilding 6 MIN READ 145 VIEWS June 15, 2022

Exercises for Firm Breasts That are Actually Effective

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Breast Tightening Exercises
Female Breast Anatomy
Exercises for Firm Breasts with Equipment
Exercises for Firm Breasts with No Equipment

Fuller, rounder, and firmer breasts are perhaps every woman’s desire. But with age, the breasts begin to sag and lose shape. While going under the knife has become the novel way to get firm breasts, it’s probably not the most recommended one. Instead, invest time in doing chest exercises, focusing primarily on breast tightening exercises that promise to make your breasts firmer and tighter. 

Female Breast Anatomy

Female breasts do not have any muscles. They are made up of a combination of different breast tissues. Each breast tissue plays a different role. While the glandular tissue produces milk, the fatty tissue gives the breasts their size, and the connective tissues are responsible for the shape and firmness of the breasts. So, breast tightening exercises primarily work on the connective tissues of the breasts which improve the overall appearance of the breasts, making them look fuller, firmer, and tighter. Read through to know about the exercises for firm breasts.

Exercises for Firm Breasts with Equipment

Listed below are some of the best exercises you can try for firmer breasts using certain equipment:

1. Standing Cable Oblique Twist

Focusing on the oblique muscles in the abdominal region and the upper chest muscles, the standing cable oblique twist ensures that the chest rotates on each movement. 

Equipment required: Stretchable skipping rope 

How to do: To do this firm breast workout, use a single stretchable skipping rope. Position it at shoulder level. Stand with feet shoulder-width apart. Now, grab the handle attachment with both hands and pull the stretchable rope. Using your core and chest muscles, begin to twist your torso to the left without moving your lower body. Hold the position for 2 seconds and slowly return to the centre position. Now, repeat on the other side. Complete 10 repetitions on each side and do 3 sets.

2. Butterfly Machine

This firm breast workout requires a pair of stretchable skipping ropes. This breast tightening exercise at home mimics the workout done on a butterfly machine at the gym, hence the name. It works on the muscles of the chest, front shoulders, and upper and mid-abs.

Equipment required: Two stretchable skipping ropes 

How to do: To do this exercise, stand comfortably. Tie the two stretchable ropes on either side with height appropriately adjusted. Insert your hands through the handle attachment and let them rest near your elbows. Raise your arms to shoulder height and elbows are to be turned at 90 degrees. Start with both your arms together in front of your face. Now, slowly open both your arms and move them sideways using your chest muscles. Go back until your elbows and shoulders are in a straight line. Now, slowly return to the first position. Do 3 sets of 12 repetitions each.

3. Medicine Ball Superman

A perfect exercise for the core and chest muscles, Medicine Ball Superman will tone your shoulder girdle and upper back musculature. 

Equipment required: Volleyball-sized ball 

How to do: To do the exercise, lie down on your stomach with your arms stretching outwards. Hold a ball in your hands. Your forehead should also touch the ground. As you exhale, slowly lift your arms, legs, and head off the floor. Keep moving upwards till you form an arc with your arms, stomach, and legs. Feel the stretch across the body and hold the position for 5 seconds. Slowly lower down your hands and legs to the lie-down position. Do 10 repetitions.

4. Inclined Dumbbell Chest Press

A key exercise for upper pectoral muscles, the inclined dumbbell chest press promises better results due to its inclined position.  

Equipment required: Inclined stool and dumbbells 

How to do: To start this exercise, position yourself on an inclined bench. Hold the dumbbells in your hands and lie back, bringing the dumbbells close to your chest. Make sure your elbows are bent and your upper arms are parallel to the ground. Slowly extend your arms upwards bringing the dumbbells above you. At this position your elbows must be straight and dumbbells right above your chest, feeling the stretch on your shoulder muscles. Hold the position for 2 seconds and bring back the arms to first position. Complete three sets of 12 repetitions.

5. Dumbbell Pull-Over

One of the best breast tightening exercises, the dumbbell pull-over works on your chest and lat muscles, the group of large V-shaped muscles connecting the arms to the vertebral column. 

Equipment required: A flat bench and a pair of dumbbells of equal weight

How to do: To do this exercise, lie down flat on the bench with your feet firmly grounded. Hold a dumbbell firmly with both hands over your chest. Now, slowly extend your arms upwards and start to lower them behind your head. Go low until you feel the stretch in your chest. Hold the position for 2 seconds. Now, slowly return to the first position. Do 10 repetitions. Be cautious that you don’t let weight sag behind you, to avoid neck injury

Exercises for Firm Breasts with No Equipment

Here are some easy exercises that require no equipment and will help you get firm breasts

1. Cobra Pose

Cobra pose gives an instant stretch to the chest muscles. It increases blood circulation and works on the fitness of the connective tissues of the breasts. 

How to do: To do this yoga pose, lie down on your stomach. Keep your legs extended with the top of your feet resting on the floor. Place your hands under your shoulders. Slowly putting pressure on your palms, begin to lift your head and chest off the ground. Feel the stretch on the neck and chest region. Hold the position for 30 seconds and slowly return to the first position. Do 3-5 repetitions.

2. Travelling Plank

An enhanced version of the traditional plank, the travelling planks put a greater focus on the chest muscles, thus ensuring quicker and better results. 

How to do: To do a travelling plank, get into the plank position. Focus on your core and chest muscles. Now, slowly lift your right hand and right foot off the ground and smoothly place them about a foot away from the current position. Unlike the regular plank position, now your hands and feet will be about a foot apart. Now, slowly raise your left leg and left foot to bring them closer to your right hand and foot, forming the original plank position. Repeat these sets of moving right and left while maintaining your plank position. Do 3-5 repetitions.

3. Pushup

Push up is a bodyweight exercise that involves. It is particularly effective on the pectoral muscles, the ones connecting the chest to the upper arm and shoulders.

How to do: To do this firm breast workout, get in a plank position. Make sure your hands are placed slightly wider than your shoulders. Slowly bend your elbows and lower yourself down until the chest touches the floor. Now, gently begin to straighten your arms as you pick your torso upwards. Feel the stretch in the upper body as you complete 3-5 repetitions.

4. Plank Reach Under

Another variation of the traditional plank, the plank reach-under poses to be a greater challenge as you try to alternate on a single arm.

How to do: To do this pose, get in the plank position. While holding onto your plank position, slowly lift your right hand and sway it inwards to touch your left knee. As you do this, gently shift your body weight on your left hand and balance carefully. After touching your left knee, bring your right hand to its first position. Now, switch sides and slowly lift your left hand off the floor and sway it inwards to touch your right knee. Do 10 repetitions with each arm. Complete 3 sets.

5. Wall Push Up

A variation of the traditional push-up, the wall push up is done in a standing position. 

How to do: To do the exercise, stand about 2 feet away from a wall. As you face the wall, place your hands on the wall at eye level. Make sure they are a little wider than shoulder-width apart. As you exhale, bend your elbows, push yourself towards the wall and move forward, bringing your chest close to the wall. Inhale and push yourself back to straighten your arms, getting back to the starting position.


Exercising regularly goes a long way in keeping the body and mind healthy. Incorporating chest exercises in your daily workout routine will not only add vitality but enhance the overall appearance by giving you firm breasts. The key is to incorporate these breast tightening exercises into your workout regimen and remain committed to your routine. Remember, it will take at least two weeks for the results to start showing. 

Make sure you support your exercise routine with a well-balanced diet to keep the body’s energy high. Also, do not compromise on sleep. A good night’s sleep will allow your muscles to repair and recover faster. So, embrace your curves as you aim for a fitter self.

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