• Starting Position Start facing wall, arms length away, feet slightly apart, legs straight (but knees not locked). Place hands onto wall, slightly wider than shoulder-width apart.
  • Keeping head in neutral position, bend elbows to lower head/chest toward wall, coming as close as you can to it but not touching it.
  • Straighten arms and return to starting position for one rep.
  • The further your feet are away from the wall, the more difficult this exercise will be. Also be sure not to lock knees or elbows.


The dumbbell butterfly works the chest through a different range of motion compared to presses, Straub says. With that in mind, it’s more important—and more effective—to do the move correctly than to put up heavier weight. “Proper form is imperative or you will hurt your shoulders”.


  • Lie on a flat bench with your feet on the floor, holding a pair of dumbbells directly over your chest with your palms facing each other. Don’t lock your elbows.
  • Keeping your arms straight and elbows slightly bent (like you’re hugging a barrel), slowly lower the weights out to the sides in an arc pattern, making sure not to take them below shoulder level.
  • Reverse the move, keeping your elbows slightly bent and squeezing your chest muscles as you return to the starting position.


Want to give your bust an instant lift? Stand up straight. Good posture can make a big difference. “It doesn’t matter how many breast exercises you do. “The reverse fly is a key exercise for fixing sagged breast because it strengthens the muscles that pull your shoulders back.”


  • Stand with your feet hip to shoulder width apart holding a pair of dumbbells by your sides.
  • Push your hips back and hinge forward, lowering your torso until it’s nearly parallel to the floor. Allow the weights to hang at arm’s length, palms facing each other. This is the starting position.
  • Keeping your back flat and your torso sill, raise your arms out to your sides until they’re in line with your body. Squeeze your shoulder blades together at the top of the movement.
  • Return to the starting position, and repeat.



  • Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  • Once you are laying down, move the dumbbells in front of you at shoulder width.
  • Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  • Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times.
  • Throughout the motion, the forearms should always be perpendicular to the floor.
  • As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly.
  • It should take at least twice as long to go down than to come up..
  • Repeat the movement for the prescribed amount of repetitions of your training program.



  • For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
  • While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
  • Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out.
  • Remember to squeeze the chest at the top of the movement for a second.
  • Repeat the movement for the prescribed amount of repetitions.

These are some of the best exercises for breast lifting, stay fit and be healthy HAPPY WORKOUTS.

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