9 Exercises For A Firm Chest

Before starting the exercises for a firm chest, you should warm up your body for 5 to 10 minutes with appropriate exercises to prevent muscle injuries.

Breasts may lose their firmness after pregnancy or weight loss. Age and poor posture also play a role. We therefore recommend various exercises for a firm chest today .

Warm up exercises

Before starting any chest firming exercises, warm up your body for 5 to 10 minutes with appropriate exercises to prevent muscle injury.

In addition, pay attention to correct posture, because this not only prevents back problems, but also highlights your chest.

You can strengthen your chest muscles with the following exercises. Do it three times a week. If you wish, you can gradually increase yourself and use dumbbells.

Alternatively, bottles filled with water are also suitable. Gradually increase the weight so as not to overwhelm yourself.

Exercises for a firm chest

1st exercise

Sit on a chair and lean your back straight against the back of the chair.
Tense your stomach and support the entire sole of your foot on the floor.
Now take a dumbbell in each hand and stretch your arms forward.
Lift them up to shoulder level. The elbows are at right angles to the upper body. However, do not stretch it all the way to protect the joints.
Remain in this position for about 5 seconds and then go back to the starting position.
Do 3 series of 5 exercises each. Over time, you can increase the number to 10 repetitions per series.

2nd exercise

Sit on a chair with a dumbbell in each hand.
Bend your elbows and bring your arms together in front of you. The hands are at head height.
Now open your arms and take a deep breath.
Bring them back to the starting position.
Perform 3 series of 5 exercises in the 1st week and increase the number to 8 in the 2nd and 3rd week, then to 10 exercises.

3rd exercise

This chest tight exercise is also very easy. They are push-ups on the wall.
Stand in front of a wall with your legs hip-width apart.
Now support your palms on the wall at shoulder height. The arms are stretched out and parallel to the floor.

Now slowly bend your elbows. You are gradually getting closer to the wall.
Then you slowly go back to the starting position.
Repeat this exercise 10 times. Allow yourself a little breather and do another series.

4th exercise

This chest tight exercise is very easy.
You need two dumbbells (2 kg) for this.
Sit on a chair. The soles of the feet are completely supported on the floor.
Take a dumbbell in each hand, then extend your arms up until you brush your ears.
The goal is to bring the dumbbells together above your head.
Count to 3 and then go back to the starting position.

Repeat 3 series of 8 exercises, resting for 30 seconds between each series. In the beginning, you can do these exercises without the dumbbells.

5th exercise

These exercises are a bit more complex, you can gradually introduce them into your routine.
Sit on a stool and support your back in a straight position against the wall.
You hold a dumbbell (2-5 kg) in each hand.
Extend your arms to your sides and bend your elbows at right angles.
Now stretch your arms out over your head.
Then you go back to the starting position, that is, with your arms bent at shoulder height.
Repeat this exercise 8-10 times, rest for 1 minute, and go through the series again.

6. Exercise

Lie on your back on a bench with a dumbbell in each hand.
Raise your arms with the dumbbells, then bring them back down.
Repeat this exercise 8 times, take a short break and then do another series.

7th exercise

You stand on the floor with your legs shoulder-width apart. The knees are slightly bent.
Take a dumbbell in each hand and stretch your arms away from you to the sides.

Then bring them to the center of your chest. The arms are always parallel to the floor.
Do 3 series of 8 exercises each for firm chest.

8. Exercise

You can practice this exercise while sitting or standing.
Bring both palms together in front of your chest. The elbows should be kept as far away from the body as possible.
Touch your chin with your fingertips and press your palms together for 20 seconds.
Take a rest and repeat this exercise three more times.

9. Exercise

Sit on a chair and pick up the dumbbells.
Extend your arms forward and move one arm up until you touch your cheeks with it. Always keep your arms straight.
Now go back to the starting position and repeat with the other arm.
Repeat this exercise 5 times with each arm. Then allow yourself a short break and do another series.

Practice these simple chest firming exercises regularly to achieve your desired goal!