4 best exercises for a firm chest

The older we get, the more the elasticity of our connective tissue decreases; As a result, wrinkles can appear on our skin or dents on our thighs and our breasts also sag more over time. However, in addition to increasing age and genetic predisposition, severe weight loss or pregnancy can also promote sagging of the breasts, which is medically known as mastoptosis. In general, large breasts tend to sag due to their heaviness.

Also interesting: Tips for firm breasts >>

How to firm sagging breasts?

Our breasts are made up of fatty and glandular tissue, which cannot be tightened on their own, but we can train the surrounding muscles. Since the breast tissue is held in place with ligaments by the large pectoral muscle, it plays an important role in keeping our breasts firm. If we train it, we can visually lift the chest. By the way: Exercising the chest muscles not only strengthens our chest, but also contributes to a healthy, upright posture and is important for our arm and shoulder movements.

Fitness 2022: 4 best exercises for a firm chest

1. Push-ups

One of the most popular exercises with your own body weight is the push-up, which should not be missing, especially in arm training. But in addition to the triceps and shoulders, the so-called push-up also trains the chest muscles – the large chest muscle is especially stressed. Here’s how it works: Lie on your stomach on a mat with your legs straight and feet together. Now raise your arms to the left and right of your chest at chest level, looking down at the ground. Push yourself up through your arms as your shoulders roll forward. Then lower it back down in a controlled manner.

Also interesting: 5 push-up tips for beginners >>

2. Chest press

The chest press is just as effective for your chest muscles, for which you only need your own body weight and no equipment. As the name of the exercise suggests, you work the pecs, but also the triceps and shoulders. How to do it: Stand up straight with your feet hip-width apart. Engage your core and firmly press your palms together at chest level. Hold the position for about 10 seconds before taking an equally long break. Repeat this 10 times.

3. Butterfly exercise

Most people are familiar with the butterfly exercise from the gym, after all, it is a popular exercise for the chest muscles. But you can also work out at home without the right device: take two dumbbells or, alternatively, full water bottles. Next, stand tall with your feet hip-width apart, dumbbells in your hands. Raise your arms straight up to shoulder height and slowly bring the dumbbells together in the middle. Close and open your arms like this 10 to 15 times and repeat this process for three sets.

4. sauces

Funds should not be missing in your training plan. With this exercise, you train not only your chest muscles, but also your shoulder and arm muscles. Use a chair, the edge of a sofa, or a bed to help with the exercise. Important: Make sure your furniture is stable and cannot move. Place your hands shoulder-width apart on the rim, fingers pointing forward. Raise your legs slightly bent. Now lower your body towards the floor by bending your arms. Briefly hold at the lowest point and then push up. About ten dives per round and a total of 3 passes.

Also interesting: The 5 best exercises for tight legs >>

Video: How to get rid of sagging under the bust


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