The dumbbell fly is one of the most effective exercises for lifting the chest’s pectoral muscles. It primarily engages the side and lower portion of the pecs and works the upper portion of the pecs and shoulders as secondary muscles. Begin this exercise on a bench or stability ball with your back in neutral alignment. Hold a two to eight pound dumbbell in each hand with your arms out wide and elbows slightly bent. Slowly squeeze the arms up towards the center of your chest line, as if you are hugging a giant beach ball. Squeeze the chest together from the outside- in. Release slowly back to your starting position. Repeat this exercise for two sets of eight repetitions.
The push-up is a classic exercise that targets the pectoral muscles. You can vary this exercise by fitness level to get the most out of it. The beginners version starts on your hands and knees with your shoulders directly over your hands. Slowly walk your hands forward until your torso is in a straight line from your shoulders through your hips to your knees. Keep your stomach and butt engaged and slowly lower your torso toward the floor by bending the elbows. Go down as far as you can without feeling stress on any of your joints, then slowly push back up. Do as many push-ups as you can, trying to increase your count to 25. Once you master the beginning level push-up you can move to a full-body push-up.
This yoga pose stretches the pectoral muscles to give it a natural lift. Balancing strength and stretch training for the chest muscles will help keep your posture correct, giving you an instant breast lift. Begin this exercise sitting upright on the floor and your legs straight out. Stretch your arms back behind you and place your hands on the floor with your fingers facing in, pointing toward your feet. Slowly lift your hips up toward the ceiling, engaging your core and lift the chest as high toward the ceiling as you can. Keep your head and neck in neutral alignment and your shoulders relaxed and hold the pose for 10 to 20 seconds. Release back to the floor and repeat three to five times. As you become stronger increase your hold up to one minute