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3 Proven Workouts for Enhanced Bust Firmness

Here's how to do it.
FACT CHECKED BY Christopher Roback

When looking for a proven workout for enhanced bust firmness, think of your pectoral muscles first. Having strong pectoral muscles has many benefits. One is to build muscle mass that will create a lean look while creating a fuller chest. This does not happen overnight. You have to put in the work. That is the most important takeaway for anyone beginning strength or muscle-building exercises. It takes months to see the effects, so stick with it.

As an ACE-certified fitness instructor for group fitness and personal training—and a spin instructor and health and wellness coach certified by the Institute of Integrative Nutrition—I get asked for fitness and diet advice frequently. And I love helping people find the thing that gets them to thrive in life. So here are my top 3 exercises for chest building.

1. Plank

Concentrated beautiful young sportswoman doing plank exercise on mat in gym

Get into a plank position, keeping your core tight, head and neck neutral, hands directly under shoulders and toes on the ground, and hold for 30 to 60 seconds.

Related: 10 Ways Functional Nutrition Strategies Will Transform Your Body

2. Dumbbell Chest Press 

dumbbell Chest Press

I like dumbbells because they allow for a greater range of motion, which engages more muscle groups. 

Start with a dumbbell in each hand, start by sitting on the edge of the bench.

  • Lower yourself down so your back is flat on the bench, and drop your legs so your feet are flat on the floor.
  • Bring your upper arms out to your side parallel to the floor and bend your elbows so the weights are parallel to your upper arms.
  • Brace your core, extend your arms, and push the dumbbells away from the floor.
  • When arms are fully extended pause and begin to lower back to the floor.

3. Butterfly Machine

Caucasian young fitness woman is working out on butterfly machine in gym

Adjust the seat to the appropriate height. Sit with your back against the backrest, put your forearms against the pads, and grip the handles if the machine does not have pads.

  • Begin using your arms together using your chest muscles to move the weight.
  • Once you reach the middle, return to the starting position.

4. Common Mistakes People Make Working Out Their Bust


Overworking the muscle groups by doing too much on one day or in one week. the chest area has few large muscles and you want to ensure you are hitting the upper chest and lower chest to effectively build all chest muscles. You need to alternate exercises to ensure you get each muscle group and to avoid overworking, do chest exercises along with another muscle group like biceps to alternate exercises to avoid muscle exhaustion.

5. One Final Note: There's So Much You Can Do at Home

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy space

If you cannot get to a gym or a gym intimidates you, there is so much you can do at home with isometric exercises like a plank. There are a number of variations on planks, like a plank walk and plank reach, to add to your workout. Another trick is to buy workout bands which can be used at home for chest exercises like chest presses and underarm chest raises.

💪🔥Body Booster: Incorporate dumbbells into your workout routine. They offer a greater range of motion, engaging more muscle groups for a comprehensive workout.

Denise Vitola is an ACE-certified fitness instructor, a spin instructor, and a health and wellness coach.

Denise Vitola
Denise Vitola is a certified coach and founder of Vitola Well, a health coaching company. Read more
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