Try these best chest exercises to give your ladies a lift without surgery. Thanks to the amazing power of modern push-up bras, even small-breasted women can now fake a figure like Kim Kardashian.

And while tricky undergarments are a great quick fix for breast enhancement, you can get a similar, longer-lasting effect by strengthening the real muscles—the ones under and behind your ladies, the pectoralis major and minor muscles.

I – How It Works

  • Three days a week, perform 1 set of each exercise back-to-back.
  • Take no rest between sets.
  • Rest 30 seconds after the last exercise.
  • Repeat the full circuit 3 more times for a total of 4 rounds.

II – The 7 Chest-Firming Exercises

1 – Arm Circles

  1. Stretch your arms out to the side at shoulder height.
  2. Slowly make small circles backwards for one minute.
  3. Now make small circles forward for one minute.
  4. Then pulse your arms up and down with a small range of motion for one minute.

Repeat 20 times.

2 – Chest Press

The chest press is another effective exercise for lifting and firming your breasts. You can do this exercise with dumbbells or resistance bands.

  1. Lie on your back with your knees bent and feet flat on the ground.
  2. Hold the weights or bands in each hand and extend your arms straight up towards the ceiling.
  3. Slowly lower your arms out to the sides, then bring them back up to the starting position.

Aim for 3 sets of 12 reps.

3 – Prayer Pose

  1. Hold the arms outstretched and press the palms of the hands together for 30 seconds.
  2. Bend the elbows at 90 degrees and press the palms together in front of the chest in the prayer posture for 10 seconds, then release.

Do this 15 times in total.

4 – Wall Push-Ups

If traditional push-ups are too challenging, wall push-ups are a great alternative.

  1. Stand facing a wall and press your palms against the wall at chest level.
  2. Move forward slowly and in a controlled manner until your head almost touches the wall.
  3. Return to the starting position.

Return to start and repeat for 15 reps.

5 – Chest Press Extensions

  1. Hold a dumbbell in each hand and raise your hands until they are in line with your shoulders, keeping your elbows bent.
  2. Slowly straighten your arms and extend them forward. You can extend one arm at a time.
  3. Then bring the hand back to the shoulders and slowly lower the wrists.
  4. Keep the elbows toward the body and do the movement in a slow, controlled manner.

Make 3 sets of 15 reps.

6 – Arm Presses

  1. Open your arms until they are behind your back and bend backward.
  2. Bring your arms back together.
  3. Hold for 1 minute. Use weights or a resistance band to make it harder.

7 – Knee Push-Ups

  1. Lie on floor with palms on the outside of your chest.
  2. Push your body up until your arms are almost straight, keeping your elbows slightly flexed.
  3. Slowly lower your body with controlled resistance. Keep elbows flexed as you lower yourself.

Repeat for 3 sets of 15 repetitions.