Chest Press To Tighten Your Bust – Exercise Video Plus What To Do
If You Don't Have Dumbbells

The Chest Press exercise strengthens and sculpt your chest muscles (pectoralis major), front shoulders (anterior deltoid) and back of the upper arms (triceps). It’ll tighten the muscles that hold your breasts.

So, you’ll have a natural lift for your breasts. That will help perk them up.

Choose weights that you can control but ones that are still challenging.

Here's a short video of the exercise for you.


  1. Lie on your back on an exercise mat with your knees bent.
  2. Hold a pair of dumbbells with your palms facing forward and elbows bent about 90 degrees.
  3. Press the weights up toward the ceiling until your arms are almost straight and the dumbbells are almost touching.
  4. Bring the weights down slowly. This is one repetition.
  5. Do 2-3 sets of 8-12 repetitions. Or repeat as many times as your workout program tells you.

Things to watch out for

  • Keep your ab tight throughout the exercise. This will help protect your back.
  • Keep the movement slow and controlled. Don't use momentum at any time.
  • Breathe out when you press up and breathe in when you lower the weights.
  • Don't bend your wrists.

Extra Tips

  • You can alternate the arms instead of doing them simultaneously.
  • You can also do the exercise with your palms facing each other. 

If you don’t have dumbbells …

The easiest way in that case is do push ups. Push ups can be treated as a chest press in a reverse position. Only that your chest and arm muscles are pushing against your body weight rather than dumbbells. Push ups are even better because they strengthen your core muscles simultaneously.

If you can’t do regular push ups yet, check out this push up exercise page. There, I show you how you can increase your strength at 4 progressive levels until you can do proper push ups.

Another way if you don’t have dumbbells is to use whatever stuff is suitable to use as a fairly heavy weight. Things like filled milk bottles, water bottles, a sand bag etc will be good enough. It has to be something that you can hold safely on top of your chest though.

There you go. I hope you’ve enjoyed this exercise. Happy bust shaping! :-)

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