Skip to content

The Most Effective Workout To Firm Sagging Breasts, Trainer Says

Firm breasts are in your near future.
FACT CHECKED BY Alexa Mellardo

If your breasts aren't as perky as they used to be, you're not alone. There can be many causes, and you may be surprised to learn all of them. They include smoking, aging, menopause, pregnancy, simple gravity, quick weight gain, and even fast weight loss, according to Healthline. Sagging breasts affect more than women. Everyone's chest has the potential to get a little (or a lot) droopier during different periods of life. But don't fear, because we've put together the most effective workout to firm sagging breasts.

As for the firming process, it's not as easy as working out breast muscles, as they actually don't have any muscle. However, Matthew Scarfo of Lift Vault, a NASM-certified CPT-OPT, CES, PES, FNS, and Precision Nutrition Pn1, explains to Eat This, Not That!, "While breast tissue itself is mostly fat, it rests on the chest muscles, which can impact a person's chest shape. Building these muscles can help give someone the appearance of having a smaller or lifted chest."

Let's take a look at the best workout to firm sagging breasts, and next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says. Scarfo has the following suggestions:


woman doing pushup on mat

"The pushup is one of the first [exercises] I recommend to someone because it's accessible and can have total-body benefits," Scarfo explains. "While building the chest muscle is one of the primary benefits of pushups, it also can help build stability in your abs and back, contributing to a better posture which can also minimize the appearance of a sagging chest."

Although pushups might sound a little intimidating to some, Scarfo has a helpful tip, saying, "If you can't do full pushups from your toes, you can elevate this movement or start from your knees. Start with sets of eight to 10."

Related: The Best Exercises To Lift Sagging Breasts, Trainer Says

Incline Chest Press

incline dumbbell chest press

According to Scarfo, "Doing an incline bench or incline chest press [while] using a bench and a set of dumbbells or a barbell can help you build the upper part of your chest." While Scarfo points out that "this is something that a lot of women avoid because they worry it might make their chest look bulky," he explains that "building muscle here can minimize the appearance of sagging and lift the chest. This is a challenging movement, so use light weight, doing between 10 to 12 reps per set."

Related: The 3 Best Exercises To Get Rid Of Sagging Skin Under Your Chin, Trainer Says

Cable Rows

seated cable row

"While this is a back workout," Scarfo notes that "it can dramatically improve [your] posture, encouraging [you] to hold [your] chest higher. If [you have] sagging breasts, rolling [your] shoulders forward and dropping [your] chest can exacerbate the appearance. You really want to [lift your] chin and chest to improve the appearance of this area."

When it comes to performing cable rows, Scarfo says, "Go heavy on these with good form, so try to focus on intense sets of five for the best results."

For more…

mature man drinking water while working out

To find out more about what might be behind your saggy breasts, be sure to read 10 Foods That Give You Man Boobs. Then, don't forget to sign up for our newsletter for more of the latest mind and body news!

Desirée O
Desirée O is a freelance writer who covers lifestyle, food, and nutrition news among other topics. Read more about Desirée
Filed Under