SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Best CHEST WORKOUT for Women: Lift and Firm your Breasts Naturally!

Give your cleavage a natural boost with these 10 chest exercises for women! Firm and lift your breasts, the natural way, tone the pectoral muscles and build strength in the upper body!

BREAST LIFT WORKOUT

Give your cleavage a natural boost and firm your breasts with this BREAST LIFT WORKOUT! https://www.spotebi.com/workout-routines/best-chest-workout-women-lift-firm-breasts-naturally/

WORKOUT VIDEO

BREAST LIFT WORKOUT INSTRUCTIONS

EQUIPMENT

Stability ball, dumbbells, medicine ball.

WARM UP

Start this breast lift workout with a dynamic upper body warm up.

WORKOUT

Repeat this circuit 2 times and rest for 60 seconds between sets.
1. Stability ball chest press: 45 seconds. Lie with the middle of your upper back firmly on top of a stability ball, keep your knees bent and hold a dumbbell in each hand. Push the dumbbells up toward the ceiling, with your palms facing your feet and your arms directly over your shoulders. Lower your arms down and to the sides and repeat for 45 seconds.
2. Dumbbell pullover: 45 seconds. Hold a dumbbell in each hand or hold only one dumbbell with both hands and lie down on a mat with your knees bent. Press your arms up and keep your hands together with the palms facing each other. Lower the dumbbells over and beyond your head until your upper arms are in line with your torso. Pull the dumbbells up and over your chest and repeat.
3. Elbow squeeze shoulder press: 45 seconds. Stand with your feet shoulder-width apart and raise the dumbbells until your upper arms are parallel to the floor and your elbows are directly under the wrists. Bring the elbows and forearms toward the midline of the body and then return to the starting position. Push the dumbbells up and fully extend your arms. Return to the initial position and repeat this movement for 45 seconds.
4. Medicine ball push up: 45 seconds. Start in a push up position with your legs extended back, the hands below the shoulders and a medicine ball under your left hand. Start bending your elbows and lower your chest until it’s just above the floor. Push back to the starting position and roll the medicine ball to your right hand. Repeat.
5. Dumbbell plank rotation: 30 seconds + 30 seconds. Get into a plank position, with your hands under your shoulders, your feet a little wider than hip-width apart and hold a dumbbell in each hand. Twist your torso and lift your left hand toward the ceiling. Bring your left hand back to the initial position, repeat for 30 seconds and then switch sides.
6. Chest fly: 45 seconds. Lie on your back with a dumbbell in each hand, your arms up and the palms of your hands facing each other. With your elbows slightly bent, lower your arms out to sides until you feel a stretch in your chest muscles. Return to the starting position and repeat.
7. Cobra lat pulldown: 45 seconds. Lie on your stomach with your legs and your arms fully extended. Raise your upper body, bend your arms and bring your shoulder blades together. Lower your upper body, extend the arms and repeat.
8. Tricep dips: 45 seconds. Place your hands behind you onto a chair, so that your fingers face forward. Extend your legs and start bending your elbows. Lower your body until your arms are at a 90-degree angle. Lift your body back up and repeat.
9. Around the worlds: 45 seconds. Lie on your back with a dumbbell in each hand, your arms by your sides and the palms of your hands facing the ceiling. Pull your arms away from the body in a semi-circular movement, and bring the dumbbells over your head. Reverse the movement to return to the starting position.
10. Standing Y raise: 45 seconds. Stand with your feet shoulder-width apart, a dumbbell in each hand and with your palms facing the hips. Raise the dumbbells above your head, with your palms facing each other, and form a Y with your body. Lower the dumbbells to the starting position and repeat.

The Traveling Edition
4-week no-equipment program

No-Equipment Program
Sculpt your whole body while traveling or on vacation with our 4-week no-equipment workout plan for women. This high-intensity bodyweight plan is designed to help you maximize your metabolism, torch calories and build lean muscle on-the-go! Download our jetsetter bundle to your mobile device, and come back from any business trip or lavish vacation feeling more fabulous than ever!

DOWNLOAD HERE

STATIC STRETCHES

Finish this chest workout with an upper body stretching routine.

INTERVAL TIMER

MUSIC PLAYLIST


Click here to open Spotify in a new tab.

CALORIE CALCULATOR

Enter your weight to find out how many calories you can burn doing this breast lift workout:

RELATED WORKOUT ROUTINES


  • The Best OUTER THIGH WORKOUT for Getting Rid of SADDLEBAGS! / @spotebi


  • Build Sexy, Feminine and Tank Top Ready Shoulders with our favorite SHOULDER WORKOUT! / @spotebi


  • The Ultimate INNER THIGH WORKOUT For Toned, Beautiful and Sculpted Legs! / @spotebi


  • CORE WORKOUT For Women: Best Exercises to Challenge, Tighten & Strengthen Your Core! / @spotebi

SHARE THIS POST!
New Beginnings Challenge
8-Week Workout Plan
Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!
START HERE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

New Beginnings Challenge

8-Week Workout Plan

Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!

START HERE

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Chicken Cheddar Stuffed Portobello Mushrooms / @spotebi

    Finely chopped red bell pepper and parsley add color to these Chicken … [Read More...]

    Mushroom, Spinach & Crumbled Feta Pie / @spotebi

    Impress your family and friends with this Mushroom, Spinach, and … [Read More...]

    Sun-Dried Tomato & Olives Cornbread / @spotebi

    This Sun-Dried Tomato & Olives Cornbread is our take on the … [Read More...]

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved