The Serious Guide to Core/Abs Training
Core 9 min ReadLast updated September 2026 So you want a stronger core? You’ve found the right article. Scrap your sit-ups. Can…
Last updated September 2026
Before you go under the knife, get under the bar.
Plastic surgery isn’t the only option if you want a lifted, fuller-looking chest. Just like your glutes and arms, your chest muscles respond to training.
The short version
- Chest exercises can’t lift breast tissue, but building the muscle underneath makes your chest look fuller and more lifted.
- Focus on the upper chest: incline presses do the most for a lifted look.
- Train your upper back too. Better posture makes your chest sit higher.
- Training your chest won’t shrink your breasts or make you bulky.
- Do the routine below twice a week and give it 8–12 weeks.
Can chest exercises make your breasts perkier?
Somewhat, and it’s worth being honest about how. Breasts are made of fat and glandular tissue, not muscle, so no exercise can lift the breast tissue itself or undo sagging. What chest training can do is build the pectoral muscles underneath, which can make your chest look fuller and more lifted, especially at the top.
Add better posture from a stronger upper back, and most women notice their chest looks perkier in clothes, even though the breasts themselves haven’t changed.
Before we go any further, let’s clear up two common myths.
Lifting weights won’t make you bulky. Building noticeable muscle takes years of focused training and eating for it.
Training your chest won’t shrink your breasts. Targeted fat loss is a myth, and research on spot training backs that up: working a muscle doesn’t burn the fat on top of it. Losing body fat overall can reduce breast size, but that’s about your diet and total fat loss, not chest exercises.
A lot of women focus only on lower-body training and forget that their arms, back and chest need attention too. Train your chest and your pecs will grow. That added muscle underneath is what gives your chest a fuller, more lifted look.
Here are our top 4 exercises for building your chest.
1. Bench Press
You’ll see people doing this exercise every time you set foot in the gym, and for good reason. The bench press is one of the best exercises there is for building your chest and upper body.
It can be intimidating at first, so start with an empty bar or light dumbbells and work your way up. Our video series walks you through it, and our bench press setup checklist will help you get set up right.
2. Push-Up
We’ve been doing push-ups since grade school PE. When you’re starting out, push-ups are a great way to build upper-body strength and, of course, your chest. And let’s be honest, we all want to be able to say we can do a push-up.
A push-up works a lot like a bench press. Keep your shoulders tight the entire time and your hands stacked under your shoulders. Can’t do one from the floor yet? Put your hands on a bench or box and work your way down.
3. Incline Dumbbell Press
The incline dumbbell press is a great alternative to the flat dumbbell and barbell bench press.
The incline angle puts more focus on your upper chest, the part right below your collarbones. That’s the area that does the most to make your chest look fuller and lifted.
Dumbbells also let you use a bigger range of motion, which gives you more bang for your buck.
4. Dumbbell Chest Fly
The dumbbell chest fly isolates your chest without tiring out your other pressing muscles, like your triceps.
Use an incline bench and dumbbells lighter than what you’d use for a press. After setting your shoulders, press the dumbbells up with your palms facing each other. Keep a slight bend in your elbows, lower the dumbbells out to the sides until they’re just above chest height, then bring them back up.
Don’t forget your back
Rounded shoulders make any chest look flatter. Rows and band pull-aparts strengthen the muscles that pull your shoulders back, so you stand taller and your chest sits higher. See 6 Best Horizontal Pulling Exercises for our favorites.
A simple chest routine for women
| Exercise | Sets x reps |
|---|---|
| Bench press or push-up | 3 x 6–10 |
| Incline dumbbell press | 3 x 8–12 |
| Dumbbell chest fly | 2 x 12–15 |
| Row of your choice | 3 x 10–12 |
Do this twice a week and add a little weight or a rep or two whenever the last set feels easy. Give it at least 8–12 weeks before you judge the results.
Frequently asked questions
Do chest exercises make breasts perkier?
They can make your chest look perkier by building the muscle underneath, especially the upper chest. They can’t lift the breast tissue itself or reverse sagging.
Will chest exercises make my breasts smaller?
No. Chest exercises don’t burn the fat in your breasts. Losing body fat overall can make them a little smaller, but that comes from your total fat loss, not from training your chest.
Do your breasts get perkier when you get stronger?
Not directly. But a stronger chest and upper back improve your posture and add muscle under the breast tissue, and both help your chest look more lifted.
How long does it take to see results?
Most women notice a firmer, fuller-looking chest after about 2–3 months of consistent training twice a week.
Ready to get started?
Lifting is one of the best ways to change how your body looks and feels, from your chest to your glutes. I wrote Is Lifting Just for Men? to cover all the benefits strength training brings to your goals.
If you’re ready to get started, The Seriously Strong Beginner Program is free and will set you off in the right direction. I used the information in it when I lost over 200 lb, and with my clients to help them reach their goals.
Want a coach to build a stronger, more sculpted upper body? Book a free strategy session at our Tallahassee, St. Petersburg or Tampa gym.