A saggy chest is one of the most annoying things for women and sometimes you lack your sense of femininity and grace. If you want to have a tighter and more attractive chest, we have prepared for you the best 10 exercises to tighten and lift the chest up with pictures and steps. You can do these exercises at home on a regular basis to help you tighten the breast muscles and get a satisfactory result in less than a month.
1-Push Up
To perform this exercise, you must raise the entire body to the top parallel to the ground and then slowly lower towards the ground, and repeat this 10 times. This exercise can be done with the legs straight or the knees on the floor (which is the most suitable position for beginners).
2-Bench Press
In this exercise, dumbbells should be used to train the chest muscle. Lie on the ground or on a flat surface and raise the arms up and then pull them down as shown in the pictures. Repeat 10 times.
3-Incline bench press
The bench press is one of the best and most popular chest exercises, as it targets the upper part of the chest muscle. In this exercise, lying on an inclined surface raised from the ground at an angle of 45 degrees, and the exercise is done similarly to the previous exercise.
4-Tricep dips exercise
Although this exercise focuses mainly on training the triceps muscle for the arms, it also helps to strengthen the chest muscles and help in tightening the breast and lifting it up. To do this exercise, you will need any chair you have around the house. Sit on the chair straight and then support your hands by your side on the edges of the chair with your feet forward slightly. Pull your body from the chair down, making sure that your butt does not touch the floor, and then raise your body again. Repeat 10 times.
5-Dumbbell flyes
This exercise is one of the most important chest exercises and can be done while standing or lying on a flat surface with the help of dumbbells. To do the exercise, lie on the floor on an upper surface and raise your arms straight up while raising the dumbbells. Bring both arms to the floor with open arms until the elbows are at the same level as the shoulders, then return them to the starting position again. Repeat 10 times.
6-Standing flutter exercise
Stand with your feet shoulder-width apart. Tilt the back forward with the knee slightly bent, then move your arms in the same way as the previous exercise. Repeat 10 times.
7-Shoulder Press
In this exercise, the dumbbells are held so that the elbow with the arm makes a right angle, then spread your hands completely up as shown in the picture. Repeat 10 times.
8-Shoulder flexion exercise
You can do this exercise in a standing or sitting position. We start by holding the dumbbells and then lifting them, taking into account that the arms are fixed at a right angle, with the elbows in a straight position with the shoulders. Bring your arms forward and then return to the starting position. Repeat 10 times.
9-cable pulling exercise
This exercise aims to strengthen the ligaments and tendons of the chest muscles and needs a device with a rubber belt, which is available in the gym. Determine the length of the cable so that it is opposite the head, then pull it with your hands towards each other while keeping the elbows not bent. Repeat 10 times.
10-Plank exercise
The plank exercise is one of the easiest exercises to raise the chest area and tighten the abdominal and buttock muscles. The exercise is done by lying on the stomach, loading the body, resting on the forearms and the tips of the toes, and holding this position for 30 seconds at first, then gradually increasing the duration every day.