Men have always been told that they will stunt their growth if they begin working out at a very young age. Women have been similarly plagued by the pervasive myth that exercising their pectoral muscles will actually reduce the size of their breasts. The good news is that both of these statements (using a modern term) are nothing more than fake news. In fact, it is possible to increase your bust size to an extent with the help of a handful of movements. Let’s first take a look at the mechanics behind this claim before highlighting some sure-fire exercises to include within your normal regimen.

Breast Tissue Versus Muscle

We all know that working out is a great way to lose weight. This is likely where the correlation between bust size and exercise was initially born. Some so-called “experts” believed that excessive chest workouts (particularly those associated with high repetitions) would ultimately result in a smaller cup size. However, let’s keep in mind that fat and muscle are two entirely different things. While it is true that exercise reduces body fat, recall that the breasts are located above the pectoral muscles. It therefore stands to reason that increasing the thickness of these muscles will cause your breasts to protrude to a greater extent.

While it is impossible to physically enhance their size naturally, you can still leverage the power of illusion. Finally, it is possible to lose excess fat if you adhere to a strict routine. This can often help to increase their firmness (especially if you hold a few extra kilos or if you happen to be prone to bloating). Let’s now take a look at some useful exercises to embrace with open arms.

Wide-Grip Bench Presses

Bench presses are a staple of chest development, so it should not come as a surprise that they enjoy the top spot within our list. Wide-grip presses are particularly useful, as they place a greater amount of tension upon the outer pectoralis (the outside of the chest). This can provide your breasts with a fuller appearance; particularly if you have given birth in the past. Use a moderate weight and perform three sets of between 15 and 20 repetitions.


Push-ups perhaps one of the most versatile chest exercises, as you will not require any equipment and they can be performed from the comfort of your own home. It is also possible to change the position of your hands in order to target different segments of the pectorals. For example, a narrower hand position will help to develop the inner chest. If you have difficulty achieving between 12 and 15 reps, place your knees on the ground. This will reduce the strain placed upon your chest. Once again, three sets of push-ups will provide an excellent pump and help to encourage muscle growth.

Cable Crossovers

Cable crossovers are unique in the fact that they allow your chest muscles to achieve a greater range of motion than would be possible with dumbbells. When you cross the cables in front of your body, you will be placing a considerable amount of strain upon your inner pectoral muscles. This is great if you feel that the centre of your bust could use a bit of a “boost”.

Incline Flyes

Incline flyes target the upper and outer pectoralis major. These are often useful if you feel that the upper portion of your bust lacks size when compared to other regions. Incline flyes can be performed at the gym or at home if you happen to possess free weights. It is normally best to perform three sets of between ten and 12 repetitions.

The Prayer Pose

This final recommendation is excellent in terms of achieving a pump and enabling a greater amount of blood to enter into the pectoral muscles. Stand up straight and hold your arms out in front of you. Face the palms of your hands together and squeeze. Hold this position for 30 seconds or until you completely fatigue. It is best to perform the prayer pose at the end of your workout when the pectoral muscles are already exhausted. This movement can also be used if you happen to have suffered an injury or in the event that an existing medical condition prevents you from leveraging the recommendations mentioned above.

So, it is clear to see that a larger bust is well within your reach. While it is unreasonable to expect your cup size to increase by a full letter, all of these exercises are great if you wish to surprise an ex-boyfriend while out and about or if you simply hope to feel better about yourself. As always, the Trion fitness app will enable you to track your progress as well as to appreciate which movements are producing the most noticeable results.

Download the app.

Download on the App StoreGet it on Google Play
Device showcase