Tone Your Tatas with the 10 Best Boob Workouts
Exercise can’t firm or tone breast tissue. However, certain exercises can strengthen and tighten the muscles surrounding your boobs. This can give your tatas a perkier appearance.
Can working out actually make your boobs bigger or firmer? Not really. (Sorry, fam.) But it’s not all bad boob news!
Working out can give you the illusion of fuller breasts. It can also strengthen and tone the muscles under your boobs, which might give your twins a perkier appearance.
Here’s a rundown of the best boob workouts you can do at home or in the gym.
The 10 best boob workouts are:
- Cobra Pose
- Around the world with dumbbells
- Lateral walking plank
- Alternating dumbbell bench press
- Barbell bench press
- Elbow plank and reach
- Dumbbell pullover
- Dumbbell chest press
- Chair dip
Here’s a step-by-step guide to help you master each one.
TBH, there’s not a lot of evidence that working out can make your boobs bigger or less saggy.
Boobs don’t have muscle tissue. They’re mainly made up of different types of glandular and fatty tissue. Since you can’t tone these tissues, working out won’t make your boobs firmer or increase your cup size. But! There is an indirect benefit to doing boob workouts.
Toning your pecs means bigger muscles, and bigger muscles might make your chesticles look fuller. There’s also a chance these workouts could make your boobs look lifted.
Just keep in mind that the results prob won’t be drastic. Every body is different, and your results will depend a lot on your unique anatomy.
P.S. If you’re not 10/10 stoked on your knockers, you’re not alone.
Researchers in a 2020 survey asked 18,541 participants across 40 countries how they felt about their boobs. Only 29.3 percent of participants were content with their breast size. Specifically, 47.5 percent wanted bigger boobs and 23.2 percent wanted smaller boobs.
Want to treat your tatas to a sweet sweat sesh? Here’s a step-by-step guide to the 11 best breast workouts.
Let’s start things off with a stretch. Cobra Pose is a yoga class fave that strengthens and opens your chest. As a bonus, it’s a great way to increase flexibility in your shoulders, back, spine, and arms.
- Lie facedown on a mat, with legs extended behind you.
- Plant your hands on the floor at either side of your chest.
- Lift head and chest off the floor and press your palms into the floor.
- Hold for 30 seconds.
- Return to the starting position.
Get those pecs poppin’ with a classic set of push-ups.
- Start in a plank position with hands slightly wider than shoulder-width apart.
- Lower yourself by bending your elbows until you’re as close to the floor as you can get.
- Push yourself back up into a plank.
Cue up some Daft Punk and get ready to rock your pecs. This workout can help tone and strengthen your shoulders and chest. You can increase or decrease the intensity by using heavier or lighter weights.
- Lie with your back flat on a workout bench, holding a dumbbell in each hand.
- Extend your arms straight behind your head, parallel to the floor, with palms facing the ceiling.
- Move the weights in semicircle motions out to the sides, until they reach the sides of your thighs.
- Reverse the movement.
- Start in a plank position, with your hands and toes on the floor.
- Step your right hand and left foot to the right to return to plank position. The trick is to get your hands to move together as your feet step apart.
- Reverse directions.
A workout bench and dumbbells are ideal here. But you can also get crafty and use any heavy, easy-to-hold object.
- Lie faceup on a bench, holding a dumbbell in each hand.
- Lift both arms straight over your chest, shoulder-width apart.
- Bend your left elbow as you lower the dumbbell toward you.
- Extend your arm to return to the starting position.
- Repeat with your right arm.
- Continue alternating arms for 10 reps on each side.
Like the alternating dumbbell bench press, the barbell bench press will activate your chest and biceps. But you might dig it more if you want an even distribution of weight.
- Place a barbell on a weight rack and position a workout bench beneath it.
- Add your desired weights to a barbell, if any.
- Lie faceup on the bench, with your feet flat on the floor.
- Grip the barbell with hands a bit wider than shoulder-width apart.
- Push the barbell straight up in a controlled, fluid motion.
- Hold it for a moment, then lower it toward your chest.
- Repeat. Do 2–3 sets of 10–15 reps.
Adding an arm reach to an elbow plank is a great way to tighten your chest muscles and engage your core.
- Start in a forearm plank position, with elbows bent at 90-degree angles and forearms flat on the floor.
- Reach left arm straight out in front of you, with thumb pointing toward the sky.
- Hold for up to 30 seconds.
- Return to the forearm plank position.
- Repeat on the other side.
No, it’s not a type of sweater … but it will make you sweat! The dumbbell pullover targets the lats in your back along with the pecs in your chest.
- Lie faceup on a workout bench.
- Hold two dumbbells straight above your chest, with your palms facing each other.
- Keeping your arms straight, lower the dumbbells behind your head until your arms are parallel to the floor.
- Pull the dumbbells back up over your chest to return to the starting position.
- Do 2–3 sets of 10–15 reps.
Don’t put those dumbbells away just yet. The dumbbell chest press is a dope workout that engages your pecs in a major way.
- Lie faceup with your knees bent.
- Hold a dumbbell in each hand and bend your elbows. The dumbbells should face the sky.
- Straighten your arms to press the dumbbells away from the floor.
- Complete 2–3 sets of 12–15 reps.
Want an excellent exercise that you can do in your home office? Enter: the chair dip. In addition to toning your chest, this move is fantastic for strengthening your triceps.
- Sit on a chair, with your fingers clutching the front edge.
- Slide your butt forward off the chair so that your back and hips are still close to the edge. You can straighten your legs or keep your knees bent for more support.
- Bend your elbows until your butt starts to lower toward the floor.
- Press up through your hands to return to the starting position.
- Complete 2–3 sets of 12–15 reps.