Can You Increase Breast Size Naturally?

two people positioned face-to-face performing push-ups plowshare on PinterestStefaNikolic/Getty Images possibly you own a dress you think would fit better if your breast was a little bouncing. possibly you wish your chest of drawers was a moment more pronounce. Or possibly you ’ ve got some chest dysphoria. regardless, if you ’ rhenium reading this it ’ second because you want to know : Is it possible to increase breast size naturally ?

Below, learn what impacts breast size, ampere well as seven exercises that you can do at home with weights or at the gymnasium to build stronger, fuller chest muscles.

What’s the short answer?

The short answer : It ’ s highly improbable that you ’ ll be able to alter the supreme headquarters allied powers europe of your breasts naturally. Changing the size and condition of your breasts frequently requires a surgical procedure, such as breast augmentation ( aka implants ). That ’ south because the size of your breasts is determined by a combination of your :

  • genetics
  • hormones
  • body weight
  • lifestyle
  • potential life stage, such as pregnancy

Is it possible to enlarge your breasts without surgery?

If breast enhancement operating room international relations and security network ’ thymine on your disturbance list ( fair ! ), you might be wondering whether there are natural ways to change your breast size. The truth is that there are identical few things you can do naturally that will increase the overall size of your summit or chest of drawers tissues. That said, use can change the overall appearance of your pectoral muscles, which lie under your front tissues. Targeting these muscles through potency train exercises ( like the ones listed below ! ) can result in a change in chest-tissue size, concentration, strength, and tone .

Summary While these exercises are not probable to impact your cup size, they may shift the appearance of your breasts over clock time .

Wait, chest exercises can impact breast size?

merely as persuasiveness trail can increase the size, lastingness, survival, and tone of your leg or weapon muscles, it can alter your thorax muscles. isolation breast exercises like the chest crush, pullovers, and fly, in particular, are likely to lead to changes in the condition and size of your pectoral muscles. But changing your breast muscles is *not* necessarily the lapp as increasing summit size. It ’ sulfur precisely an addition in the pectoral muscles, which lie underneath the breasts. Sure, some people may be able to grow their chest muscles enough that they go up a brassiere size. After all, force training — particularly with heavy weights and/or high reps — can lead to muscle growth. But barely as not everyone who hits sleeve day will need to buy bigger shirts to fit their bicep muscles, not everyone who hits chest day will need bigger bras to fit their chest muscles. Makes sense !

Summary Strength discipline exercises can help increase persuasiveness and size in your thorax muscles. But that ’ s different than changing the size of the breast itself .

The 7 best exercises for stronger, fuller chest muscles

now that you know there ’ s a dispute between increasing pec muscle size and breast size, do you still want to strength train your chest ? Cool. Read on for seven of the best movements you can do to boost strength and fulness in your breast muscles .

1. Dumbbell chest press

A home and gym-friendly exert, the dumbbell chest press targets the pectorals deoxyadenosine monophosphate well as your shoulders, and triceps. Woot ! If you don ’ t have a set of dumbbells ( or a sic of dumbbells that ’ south light enough ! ) you can besides use two soup cans or water bottles. if you have access to a categoric bench, you ’ ll lie on that. If not, you can do the exercise from the establish .

  1. Grab a set of dumbbells and hold one in each hand. Choose a weight that you can press at least 8 times.
  2. Lie with your knees bent, feet flat on the floor and slightly apart.
  3. Keeping your head on the floor or bench, begin the press by extending your arms over your chest, palms facing away from your face.
  4. Brace your midline by thinking about drawing your belly button into your spine.
  5. Slowly bend both elbows until they are parallel with the ground.
  6. Pause. Then repeat, pressing the weight overhead until both arms are fully extended.
  7. Do 2 to 3 sets of 8 to 12 repetitions.

2. Dumbbell pec fly

Tell your ego to take a seat. The pec fly is *not* a motion that should be performed with heavy slant. Unlike the chest press, which is chiefly a strength apparent motion, the pec fly is more of a reach. When you try this exercise you ’ ll feel precisely what we mean. With every rep, you ’ ll help ease the meanness in your pectoral and front shoulder muscles. Oh, and yes, you can do this move at home or the gymnasium. All you need is some identical lightweight dumbbells ( or cans ) .

  1. Grab a set of light dumbbells and hold one in each hand.
  2. Lie on the floor or bench with your knees bent, feet flat on the floor and slightly apart.
  3. Begin the fly by pressing your arms over your chest, palms facing each other, elbows slightly bent.
  4. Engage the core muscles by drawing your ribs down the body.
  5. Keeping elbows stiff, slowly lower the dumbbells in an arc motion to nipple height. You should feel a stretch in the chest muscles.
  6. Pause, then reverse the movement until your arms are extended. Squeeze the chest at the top of the movement.
  7. Do 2 sets of 8 to 12 repetitions.

3. Alternating dumbbell press

As you might guess, the alternating dumbbell press is the lapp as the dumbbell press except for the fact that you ’ re only moving one dumbbell at a time. Single-limb movements like this, which call on one side to work at a clock, require a fantastic sum of stability ( read : midplane engagement ). As a result, in addition to working your chest of drawers, shoulders, and triceps, this movement besides works your core. In other words, you get a fantastic sum of bang for your vaulting horse. You can do alternating dumbbell chest press move at home or in the gymnasium. But if you ’ rhenium doing it at the gymnasium, use a bench for extra support .

  1. Grab a set of dumbbells and hold one in each hand, palms facing one another. Choose a weight that you can press at least 8 times.
  2. Lay with your knees bent, feet flat on the floor at hips width. Engage your midline.
  3. Extending your arms over your chest. Keeping the left dumbbell where it is, slowly lower the right dumbbell toward the chest until your elbow is at or just below parallel with the ground.
  4. Pause, then press the weight overhead until the right arm is fully extended and the right palm is facing the left palm.
  5. Repeat, this time moving your left time.
  6. Do 2 sets of 8 to 12 repetitions, on each side.

Gif by Dima Bazak

4. Push-ups

Push-ups may be an easy exercise to hate, but they are one of the most versatile chest exercises out there. not only can you perform them anywhere, but you can scale them to any lastingness level. Plus, they strengthen your integral body all at once — with a special concenter on your chest of drawers, shoulders, triceps, and core. You can besides modify this motion to better suit your stream seaworthiness flush. rather than starting from a high plank position, try it on your knees. Just don ’ t forget to maintain that straight cable from knee to head as you do. Or, start with pushups on the wall .

  1. Start on the floor in a high plank position, wrists stacked under shoulders.
  2. Press the ground away with your palms and brace your midline. Pull your shoulder blades away from your neck and down your back.
  3. Squeeze your quads, glutes, and core. Then lower yourself toward the floor by bending at elbows along your body.
  4. Lower down until your chest hovers about one to two inches from the floor. Pause, and exhale as you press your body back to the starting position.
  5. Do 2 sets of 8 to 12 repetitions.

5. Stability ball chest press

cook to level up the dumbbell chest crusade with a challenging wind ? Consider performing it on an exercise or stability ball. In addition to targeting the breast, shoulders, and triceps, the stability testis chest press besides recruits your abdominal and gluteal muscles. important : Make sure to choose a stability ball that is allow for your acme and provides enough patronize for your shoulders and upper berth back .

  1. Begin by holding a dumbbell in each hand.
  2. Sit on the exercise ball and slowly walk your feet out in front of you. Keep walking until your upper back is in contact with the ball. Your arms should be at your sides and feet slightly wider than shoulder-width.
  3. Straighten your arms until the dumbbells are above the chest, palms facing forward.
  4. Tighten your core and glutes and slowly lower the dumbbells until they are about chest level. Stop lowering before your arms touch the ball.
  5. Pause, then press the dumbbells up until your arms are fully extended.
  6. Do 2 sets of 8 to 12 repetitions.

6. Up-down plank

Try some up-down planks for an equipment-free thorax pump. This body-weight practice is an excellent pec-pumper. If you do it hanker adequate, it should besides jack up your heart rate. Win-win. bill : You can besides do this use from your knees, like the aforesaid modified pushup side .

  1. Get into a forearm plank position, making sure you could make a straight line from heel to head.
  2. Tighten your core, look down, and slightly ahead. Lift your right arm to place the hand directly under the shoulder and straighten the right arm. Then do the same with your left hand until you are in a high plank position.
  3. Squeeze core and legs at the top. Then, reverse the movement by lowering the right elbow to the floor.
  4. Repeat on the left side until you are in the starting position.
  5. Repeat for 3 sets of 20 to 30 seconds, resting as needed between rounds.

7. Dumbbell pullover

The lying dumbbell pullover is an intermediate exert that targets the chest, shoulders, back, and triceps. Quadruple win ? not besides moth-eaten. In the top position of this move, you should feel a nice stretch in your upper back and chest .

  1. Grab a dumbbell with both hands, with your palms up like you’re cradling the head with both hands.
  2. Lie down on a bench with your feet flat on the floor.
  3. Fully extend your arms to the ceiling.
  4. Keeping the elbows stiff, lower the dumbbell behind your head.
  5. Pause, then reverse the movement by contracting your core and triceps and pull the dumbbell over your head to the starting position.
  6. Do 2 sets of 10 to 12 repetitions.

What else impacts your breast size?

There international relations and security network ’ thyroxine one single factor that dictates breast size. The form and size of your breasts is a combination of the downstairs .


Yep, research shows you can thank ( or nag ) your pedigree for your dumbbell shape and size .

Body weight and body fat

Breasts are made up of fatso tissue, glandular weave, and supportive tissue. But it ’ s the fatty weave that largely determines the size of your breasts. therefore, if you put on body fat, you may see an increase in breast size .


More specifically : whether you ’ ra pre, peri, or postmenopausal. Some datum shows that 61 percentage of people notice a variety in front size after menopause, while 20 percentage notice a switch in breast shape .

Pregnancy status

Did you know that elaborate breasts are one of the first signs of pregnancy ? Yep. This is due to an increase in the hormone progesterone, which plays a key function during pregnancy As your pregnancy progresses, you ’ ll besides begin to secrete prolactin, a hormone that causes milk output and breast increase. ( That ’ second why if you choose to nurse, you may continue to notice a fullness in your breasts for months after giving parturition ) .

Where you are in your menstrual cycle

finally, those annoying hormones that fluctuate throughout the month can play a character in how full moon or swollen your breasts feel. If you ’ re on hormone surrogate therapy or taking hormonal birth dominance, you may notice that your breasts feel more tender and sore .

Summary Genetics, hormones, pregnancy, breastfeed, and weight advance can all impact breast size .

Can diet impact your breast size?

effective interview ! Diet alone will *not* impact your summit size. But again, weight profit and body fatten fluctuations can. therefore, if you gain slant, you may notice an increase in fatso weave in your breast. But you will probable notice that other parts of your body have grown in size besides .

Do alternative breast enlargement methods work?

There are a number of alternate methods that claim to enlarge breasts. These methods range from a common-place as push-up bras and self-massage, to angstrom suspect as creams, pills, and pumps. But do they work ? It depends on the method .

Push-up bras

A push-up brassiere is a pad brassiere that ’ second designed to lift the chest tissue in such a means that your breasts appear larger when wearing the brassiere. For many people, push-up bras do efficaciously give the appearance of larger breasts while they ’ ra being utilized. Push-up brassiere, however, do not actually change the condition of your chest. Take the brassiere off and your breasts will be the lapp size .


No, you can not massage your breasts into becoming larger. certain, touching your tatas might feel adept but it won ’ t lead to increase .


no, we ’ re not talking about breast milk pumps. We ’ re talking about pumps that claim to increase the size of your breasts. ( Some of these are automatic and some are manual ). Manufacturers claim that these pumps promote rake menstruation to the chest tissue, which supports tissue growth, leading to larger breasts. ( many manufacturers claim an increase of 1 to 2 cup sizes within 3 months ). One ( very very small ! ) report found these claims may not be far off. Researchers found that when 18 cisgender women wore pumps for 10 to 12 hours a day for 10 weeks they had long durable size increases. That said, drug user reviews vary from product to product. And healthcare professionals aren ’ deoxythymidine monophosphate convinced that the growth is permanent or safe .

Creams and ointments

Search “ breast expansion cream ” on Google and a number of nonprescription ( OTC ) ointments, creams, and lotions will pop up. normally, these OTC options contain a combination of phytoestrogens ( plant products that are said to mimic the effect of estrogen ), aphrodisiacs, and adaptogens. But there is no research that suggests these ingredients work. On the contrary, the very few studies that have been done on these herb tea topicals say they don ’ triiodothyronine. prostate specific antigen : It ’ south authoritative to note that OTC breast expansion creams aren ’ t the lapp as gender-affirming estrogen hormone replacement therapy that ’ mho applied locally. Prescription estrogen hormone successor therapy can help person grow breasts.

The bottom line

natural remedies and life style changes aren ’ metric ton going to move the needle on your chest size. If you want to improve pectoral persuasiveness, functions, and tone you can include chest-specific exercises in your overall seaworthiness act. While increasing pectoral muscle intensity and size international relations and security network ’ deoxythymidine monophosphate going to significantly increase your summit size, exercising may help you feel more confident — including your confidence around your breasts. Remember : At the end of the day, your breast size doesn ’ t determine your beauty or respect.

Gabrielle Kassel is a New York-based sex and health writer and CrossFit Level 1 Trainer. She ’ second become a dawn person, tested over 200 vibrators, and eat, drink, and brushed with charcoal — all in the diagnose of journalism. In her spare prison term, she can be found reading self-help books and romance novels, bench-pressing, or terminal dance. Follow her on Instagram .

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