Can you increase your breasts through exercise?

Recently, I’ve had a few comments from several people about how small my boobs have gone …and on reflection…its true eccckkkkkk

I blame the cardio to be honest, because when I first started working out, I was a 32DD and now I’m a …never mind! But anyway, I’ve done my research and I have good news and bad news. I’ll start with the bad news first…

Unfortunately, breasts do not have a lot of muscle tissue in them, so they are not like your glutes, where if you were to go crazy on the squats and lunges, you bum would get bigger. Your breasts are pretty much made up of fatty tissues and the size of your breasts depends on how much fat your body stores in certain places. This is based on things like your genetics, weight, health and age. So, in my case, my fat stores in my stomach, legs and bum. However, although breasts have limited muscle tissues in them, the muscles that lie underneath your breasts (your pecs), are responsible for the ‘perkiness’ of your breasts.

The good news is you can make your breasts more predominate and “perky” by increasing the size of your pecs, which in most cases, should make them appear bigger.

How can you do this? Simply by doing the exercises and eating the specific foods I mention below.


Dumbbell Chest Press

Using two hand weights, lie on a mat or stability ball or incline bench. Your knees should be bent at a 90-degree angle. Hold dumbbells next to your arm pits with knuckles facing forward. Count to three as you push the weights up away from your chest, until your arms are almost straight above you. Slowly lower back to starting position using the same number of counts.

*At an incline, the chest press builds the top of the chest directly underneath the collarbone. This pulls skin upwards, causing the breasts to be lifted.

*At a decline angle, the lower part of the pectoral muscle is worked, which is directly under the fullest part of the breast tissue. The extra muscle depth provides structure underneath the fatty tissue, pushing it both forward and slightly upwards.

Dumbbell Flys

Lay in the same position as you would for a bench press. Instead this time, place both hands above your chest with arms straight, elbows slightly bent and knuckles facing out to the side. Open arms out wide and lower your arms until your elbows are in line with your shoulders, taking three or four counts. Bring back to starting position using the same amount of counts.

The dumbbell fly works the centreline of your chest, which will give you the appearance of more cleavage.

Isometric Chest Contractions

Stand straight with your knees slightly bent. Grab each end of a towel and hold it straight out in front of you at shoulder level. Now pull the towel at opposite ends at the same time, using small pulsing motions. Try to keep the towel taut in between pulses. Continue for one minute, repeat three times.

Push Up

Lie stomach-down on the floor with your arms bent at your sides and your palms flat against the floor. Push up with your arms to raise your torso, keeping your knees straight and your toes on the floor. Continue pushing up until your arms are straight. Lower yourself slowly back to the floor, then repeat.

This provides almost the exact same benefit as the flat chest press, except many more muscle groups are engaged when you do this bodyweight exercise. Your abdominals, hip flexors, lower back, quads, triceps, calves and obliques all have to pitch in to complete this motion.


Estrogen is the main hormone responsible for breast growth and development. This hormone helps females to get right body curves and also plays an important role in breast growth. By eating foods higher in Estrogen, you will boost your natural Estrogen production, which should help your breasts grow.

The recommended foods are:

• Apples
• Plums
• Peppers
• Cucumber
• Beets
• Rice
• Barley
• Wheat
• Sunflower
• Parsley
• Clover flax seed
• Soybeans
• Kidney beans
• Peas

Please remember, like any other fitness goal you are trying to achieve, results are not gained overnight. It will take hard work and consistency, but if you stick at it, you will get there in the end.