“Your chest muscles—pectoralis major and minor—lie directly underneath the breasts. As these muscles get bigger and stronger, they can push breast tissue upwards and outwards, which can give your breasts a perkier appearance,” explains Marc Perry, C.S.C.S., founder of BuiltLean. Obviously, the bigger your original cup size, the more magnified the effect, but even just a small change (say 5 to 10 percent increase) in muscle size here can make a visible difference, Perry adds.
But between two go-to chest exercises—decline pushup or floor chest press with foot elevated—which move will strengthen those muscles faster?
“The decline pushup leads to maximum stimulation of your chest muscles, so it’s an incredibly effective exercise to help you add some muscle to your chest,” Perry confirms. It mimics the bench chest press at the gym, which is an excellent exercise to max out your shoulders, chest, and triceps, yet you can do it out of the gym, he notes.
The floor chest press uses dumbbells, rather than bodyweight, to challenge those muscles under your breasts. Plus, by elevating your legs, it has an added core challenge. That said, this move doesn’t do quite as much as a decline pushup to perk up your pecs, Perry says.
Here's how to try out these moves for yourself:
How to: Get into a pushup position and place your feet on a bench or stacked risers. Place your hands next to your chest and not up near your shoulders. Keeping your core tight, bend your arms, and lower your body until your chest nearly touches the floor. Pause and then push yourself back to the starting position. That's one rep. To make it more challenging, elevate your feet even more.
FLOOR CHEST PRESS WITH FEET ELEVATED
How to: Lie face up with hips and knees bent 90 degrees. Hold a pair of dumbbells above your chest, arms straight, palms facing feet. Lower the dumbbells until your upper arms touch the floor. That's one rep.
This article originally appeared on Women's Health US.