Your breasts are made up of two major muscles – the Pectoralis Major and Pectoralis Minor as well as many smaller muscles. These muscles lie underneath the breast tissue and on the breastbone, and connect to the humerus (the arm bone closest to your shoulder joint).

Your chest plays a major part in helping to bring your arms across your body and your shoulders forward.These exercises target your upper, middle or lower chest muscles and therefore result in a firmer bust.

These 5 best chest exercises for women will help you firm the chest and lift the breasts! This is the best chest workout you can do if you are looking to build strength in the upper body. This workout contains 5 chest exercises for women which include variations on the chest press, chest flies and pushups.

Do each of these best breast exercises for 10 reps (or 10 reps per side if it’s a single arm exercise), and shoot to do 3 entire rounds for this chest workout for women.

Here are the chest exercises found in this workout:

1) Alternating Chest Press (10 each arm)

Lie on your back with your heels about a foot away from your butt. Hold a dumbbell in your left hand and bring both hands to the ceiling.

Bend your left elbow, lowering your upper arm to floor. Exhale and straighten your elbow, pressing the weight back to the ceiling to complete a rep.

2) Single Arm Chest Flies (10 each side)

Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.

Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.

Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.

Perform two to three sets of 10 to 12 reps.

3) Decline Pushup (10 reps)

Start in plank position with your legs straight or knees resting on the floor.
If your knees aren’t on the floor, you can separate your feet so they’re about shoulder-width apart to help you stay balanced throughout the exercise.

Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.

As you inhale, bend your elbows out to the sides, and lower your chest toward the floor. Then exhale to straighten your arms. This counts as one push-up. Complete as many as you can with proper form.

4) Incline Chest Flies (10 reps)

Hold a dumbbell in each hand, and sit on an incline bench with a 45-degree angle (standard). Hold the dumbbells in front of you, palms facing in, and open your arms wide, keeping a slight bend in your elbows. Squeeze your chest to pull your arms together. Repeat.

5) Narrow Grip Chest Press