chest-exercises_xojyzb-672x372Best exercises to lift your chest

Strength training is great for a lot of things—building your butt, toning your arms, and yes, even lifting your chest. Here are four exercises for making your chest stronger.

1. Around the world

You’ll need a pair of dumbbells.

  • Standing with your feet hip-distance apartment, hold the dumbbells at your sides with your palms facing forward.
  • Keeping your elbows slightly bent, open your arms out to the sides, and then up over your head.
  • From overhead, reverse the motion to bring the dumbbells back to your starting position.

Do 12 reps.

2. Plank reach

You don't need anything for this exercise.

  • Start in a plank position, placing your palms on either side of your chest, shoulder-width apart.
  • Tuck your pelvis so your body is in a straight line from the crown of your head to your heels.
  • Lift your right hand and reach it straight out in front of you.
  • Place it back on the floor and repeat with your left hand.

Do 12 reps.

3. Plank walk

You don't need anything for this exercise.

  • Start with your palms on the floor underneath your shoulders and your toes shoulder-width apart.
  • Tuck your pelvis so your body is in a straight line from the crown of your head to your heels.
  • Lift your right hand and left foot and move them both about a foot to the right.
  • Repeat with your right foot and left hand.
  • Take two full steps in each direction to complete your rep.

Do 12 reps.

4. Dumbbell fly

You’ll need a pair of dumbbells and an exercise bench.

  • Lie face-up on the bench, feet on the floor
  • Hold the dumbbells above your shoulders, elbows bent slightly
  • Lower the dumbbells until your elbows are even with your chest
  • Press the dumbbells back to your starting position, keeping a bend in your elbows

Do 12 reps.

5. Chair dip

You’ll need a sturdy chair for this exercise.

  • Sit on a chair, palms near the edge of the seat with your fingers pointing toward your feet.

  • Walk your feet out in front of you until your butt is off the front edge of the seat.

  • Keeping your shoulder blades back and down away from your ears, bend your elbows 90 degrees to lower your butt toward the floor.

  • Press into your palms to return to the starting position.

Do 12 reps.

Bust a move

A few simple hacks can give you the look of a more lifted chest. Get to work with these pec-perking exercises and you'll see—and feel—the difference.

References

  1. "9 Most Effective Ways to Make Your Breasts Grow (Seriously)," Womanitely, May 19, 2016.
  2. "5 Exercises That Make Your Boobs Look Better Than Ever," Cosmopolitan, December 10, 2020.
  3. "13 Legitimate Ways to Make Your Boobs Bigger and Perkier," LovePanky, March 1, 2016.
  4. "How to Make Your Breasts Bigger & Perkier," LiveStrong, December 14, 2015.

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