How To Make Boobs Grow? We Will Show You 

How To Make Boobs Grow? We Will Show You

Mai Delacruz

Mai Delacruz
Personal Fitness Trainer & Health Coach

Updated on 12/7/2022

How To Make Boobs Grow? Perhaps you have a garment in your closet that would look better on you if your breast had a bit more bounce. Maybe you wish that your chest had a little more definition to it. Alternately, you might be suffering from chest dysphoria. No matter what, the fact that you are here indicates that you are interested in the following question: 

Is It Possible To Enhance Breast Size Naturally?

Find out what factors affect breast size, and then read on seven exercises you can perform at home with weights or at the gym to build stronger and fuller chest muscles.

What's the quick response to that question?

The quick answer is that it is improbable that you will be able to change the form of your breasts without resorting to medical intervention.

A surgical operation, such as breast augmentation, is often necessary to make changes to the size and form of one's breasts (aka implants).

Because the size of your breasts is determined by a mix of factors, including but not limited to:

  • Genetics
  • Hormones
  • Body weight
  • Lifestyle
  • Conceivable state of existence, such as being pregnant

Can You Have Larger Breasts Without Having Surgery?

Can You Have Larger Breasts Without Having Surgery?

You might be wondering whether there are any natural ways to modify your breast size if you aren't interested in undergoing breast enlargement surgery (which is entirely understandable).

There are very few things you can do naturally that can enhance the overall size of your breast or chest tissues, and it is the case whether you are talking about breasts or chest tissues. Despite this, regular exercise has the potential to alter the general look of your pectoral muscles, which are located beneath your breast tissues. May achieve A change in chest-tissue size, density, strength, and tone by focusing on these muscles with strength training exercises (like the ones described below!).

Although these workouts are not likely to affect your cup size, they may cause your breasts to take on a different look over time.

What Do You Mean Chest Workouts Can Affect Breast Size?

Your chest muscles can be changed by strength training in the same ways that your leg and arm muscles may be altered by strength training, including their size, strength, endurance, and tone. Isolation chest exercises, such as chest presses, pullovers, and flies, are likely to change the shape and size of your pectoral muscles. Specifically, the chest press is expected to lead to the most incredible amount of change.

However, modifying the muscles in your chest is not necessarily the same as expanding the size of your breasts. It's nothing more than an expansion of the pectoral muscles, which are the muscles that sit behind the breasts.

 Chest Workouts Can Affect Breast Size?

It's possible that some people can increase the size of their chest muscles to the point where they can go up a bra size. After all, strength training can result in increased muscle size, mainly when performed with heavy weights and many repetitions.

However, in the same way, not everyone who hits arm day will require more oversized shirts to accommodate their bicep muscles, and not everyone who hits chest day will require larger bras to accommodate their chest muscles. Makes sense!

May improve Chest muscle strength and size using specific workouts focusing on strength training. However, this is not the same as increasing or decreasing the breasts' size.

The Seven Most Effective Workouts For Building A More Robust And More Extensive Chest Muscle

chest workouts

Do you still want to strength train your chest now that you know there is a difference between expanding the size of your pec muscles and increasing the size of your breasts? Cool.

Continue reading for a rundown of seven of the most effective exercises you can perform to build strength and fullness in your chest muscles.

1. Dumbbell Chest Press

1. Dumbbell Chest Press

The dumbbell chest press is an exercise that can be performed at home or in a gym and targets not just the pectoral muscles but also the shoulders and triceps. Woot!

  • You may also use two soup cans or water bottles instead of dumbbells if you don't have access to a set of dumbbells or don't have access to a group of dumbbells that are light enough.
  • If you have a flat bench, you will lie down on it. In that case, you can perform the exercise while seated on the ground.
  • Take a pair of dumbbells out of their rack and hold them in each hand. Pick a weight that challenges you but that you can still press at least eight times.
  • Lay on your back with your knees bent, your feet flat on the floor, and your feet slightly apart.
  • Beginning the press by keeping your head on the floor or a bench, stretch your arms above your chest with your palms facing away from your face. It is the starting position.
  • Imagine pulling your belly button into your spine to strengthen your core and stabilize your midline.
  • Bend both elbows in a slow, controlled motion until they are parallel to the ground.
  • Pause. The next step is replicating the previous one but press the weight aloft until both arms are completely extended.
  • Perform two to three sets of eight to twelve repetitions each.

2. Pec Fly Using A Dumbbell

2. Pec Fly Using A Dumbbell

  • Inform your ego to take a seat and shut up. Using a significant amount of weight when doing the pec fly exercise is not recommended.
  • In contrast to the chest press, which focuses primarily on building strength, the pec fly emphasizes stretching the chest muscles. You won't understand what we mean until you give this exercise a go, but once you do, you will.
  • With each rep, you'll notice a difference in the stiffness of your pecs and front shoulder muscles.
  • You may do this maneuver anywhere, whether at home or the gym. You only need some extremely light dumbbells to complete the task (or cans).
  • Take a pair of dumbbells from your set and hold them in each hand.
  • Lay down on the ground or a bench with your knees bent, your feet flat on the floor, and your feet slightly apart.
  • To start the fly, press your arms over your chest, your palms facing each other, and your elbows bent to a modest degree.
  • To activate the core muscles, bring the ribs down the body toward the floor.
  • While maintaining a stiff elbow position, descend the dumbbells in an arcing motion down to nipple height. It should feel as though the chest muscles are being stretched.
  • After pausing, move in the opposite direction until your arms are fully stretched. At the peak of the action, apply pressure to the chest.
  • Perform two sets of eight to twelve repetitions each.

3. Alternating Dumbbell Press

3. Alternating Dumbbell Press

As you might have guessed, the alternating dumbbell press is identical to the dumbbell press, except that you move just one dumbbell at a time during the alternating dumbbell press.

Such single-limb motions, which depend on one side to operate simultaneously, need enormous stability since they only use one limb at a time (read: midline engagement). As you perform this activity, you will also strengthen your core, chest, shoulders, and triceps.

In other words, the value you receive for your investment is remarkable.

At home or in the gym, you can perform an alternating dumbbell chest press exercise. However, if you are performing the activity at the gym, you should utilize a bench for additional support.

  • Grasp a pair of dumbbells with one in each hand and turn your hands to face each other. Pick a weight that challenges you but that you can still press at least eight times.
  • Lay down with your knees bent and your feet flat on the floor, hip-width apart. Engage your midline.
  • You were bringing your arms over your chest and extending them. While maintaining the position of the left dumbbell, get the right dumbbell in toward your wardrobe in a calm and controlled manner until your elbow is at or below the similar post to the ground.
  • After pausing, press the weight above with the right arm until it is completely extended, and the palm of the right-hand faces the palm of the left hand.
  • Repeat the process, but this time shift to your left foot.
  • Two sets of eight to twelve reps should be done on each side.

4. Pushups


Although pushups are one of the most hated workouts in the world, they are also one of the most adaptable chest exercises available. Not only can you carry them out anyplace, but you can also modify exercises to suit any degree of physical capability.

Additionally, they work to improve the strength of your complete body simultaneously, with a particular emphasis placed on your chest, shoulders, triceps, and core.

You may also adjust the motion to suit your current fitness level.

Try performing the exercise on your knees rather than beginning in a high plank posture. Remember that you want to keep a straight line from your knee to your head while doing this. You might also start with pushups against the wall.

  • First, get into a high plank on the floor with your wrists stacked beneath your shoulders.
  • Put some pressure on the ground with your palms, and keep your core braced. To improve your posture, move your shoulder blades down your back and away from your neck.
  • Squeeze your quadriceps, glutes, and core. After that, bring your torso closer to the ground by bending your elbows along the length of your body.
  • Bring your chest to a position one to two inches above the floor as you lower yourself. Take a moment to pause and breathe before pushing your body back to the beginning position.
  • Perform two sets of eight to twelve repetitions each.

5. Chest Presses With A Stability Ball

5. Chest Presses With A Stability Ball

Are you ready to take the chest press with dumbbells to the next level by adding a tough twist? Think about doing it while standing on an exercise or stability ball.

The stability ball chest press not only works the chest, shoulders, and triceps but also engages the abdominal and gluteal muscles of the body.

You must select a stability ball suitable for your height and sufficient support for your shoulders and upper back.

  • To get started, take a dumbbell in each hand and hold it there.
  • Place your bottom on the exercise ball, and slowly move your feet in front of you while sitting there. Walk forward until your upper back is in touch with the ball. Continue walking. Your arms should be at your sides, and the distance between your feet should be slightly more than the breadth of your shoulders.
  • It would be best to extend your arms until the dumbbells are over your chest while maintaining a forward-facing palm position.
  • Contract your abdominal muscles and glutes, then drop the dumbbells slowly until they are at chest level. Put a stop to your descent before your arms make contact with the ball.
  • After pausing, press the dumbbells up until your arms are completely extended, and it completes one repetition.
  • Perform two sets of eight to twelve repetitions each.

6. Up-Down Plank

 Up-Down Plank

Try some up-and-down planks for a chest pump that requires no equipment.

This move using only your body weight is a great chest pump. If you perform it for a sufficiently long period, it should also raise your heart rate. Win-win.

You may also perform this exercise on your knees like the modified pushup posture described before.

  • Assume a forearm plank position and check that your body can form a straight line from your heel to your head while you do so.
  • Pull your abs in and look slightly ahead while maintaining a downward gaze. Raise your right arm and position your hand such that it is squarely beneath your right shoulder. Then straighten your right arm. Repeat the previous step with your left hand until you are in a posture similar to a high plank.
  • Pull the legs and the core together at the peak. The next step is to act in the other direction by bringing the right elbow toward the ground.
  • Continue doing so on the left until you have reached where you started.
  • Repeat for three sets of twenty to thirty seconds, pausing to rest as necessary in between circuits.

7. Dumbbell Pullover

7. Dumbbell Pullover

The chest, shoulders, back, and triceps are all targeted by the lying dumbbell pullover, an exercise for intermediate fitness levels. Is that a quadruple win? Not too bad at all.

  • You should be able to feel a fantastic stretch in both your upper back and chest when you are in the top position of this technique.
  • Grab a dumbbell with both hands, palms facing up, and cradle it in your two hands as though you were holding someone's head.
  • Lay down on a bench and put your feet on the ground before you.
  • Extend your arms entirely upward till they touch the ceiling.
  • While maintaining a rigid elbow position, descend the dumbbell until it is behind your head.
  • After pausing, you should reverse the movement by drawing the dumbbell back over your head by engaging your core and triceps. This should bring you back to the beginning position.
  • Perform two sets of ten to twelve repetitions each.

What Other Factors Contribute To Your Breast Size?

What Other Factors Contribute To Your Breast Size?c

There is not a single component that is solely responsible for determining breast size. The combination of the following factors determines the form and size of your breasts.


Indeed, research demonstrates that the size and form of your breasts can be traced back to your family tree.

Body Weight And Body Fat

The breasts consist of three types of tissue: glandular tissue, supporting tissue, and fatty tissue. But the amount of fatty tissue in your breasts is the primary factor in determining their size. Therefore, if you gain body fat, you may notice a rise in the size of your breasts.


In particular, whether you are premenopausal, perimenopausal, or postmenopausal.

According to research, during menopause, 61 percent of people perceive a change in the size of their breasts, but only 20 percent notice a difference in the contour of their breasts.

Pregnancy Status


Did you know that one of the earliest indicators of pregnancy is an increase in the size of the breasts? Yep. Because of a rise in the level of the hormone progesterone, which is extremely important when a woman is pregnant.

During pregnancy, your body will start to produce prolactin, a hormone that stimulates milk production and increases the size of your breasts.

(This is why, if you decide to breastfeed your child, you may continue to feel a heaviness in your breasts for several months after birth.)

What Stage Of Your Menstrual Cycle Are You Now In

Last but not least, those pesky hormones that change during the month might affect the fullness or swelling you experience in your breasts.

It is possible that you could have increased breast tenderness and pain if you are undergoing hormone replacement treatment or if you are using hormonal birth control. Breast size can be affected by various factors, including genetics, hormones, pregnancy, breastfeeding, and weight gain.

Is There A Connection Between Food And Breast Size?

Is There A Connection Between Food And Breast Size?

Good question! Your breast size will not change directly from your diet alone.

But here again, variations in weight and body fat can. If this happens to you, it's likely because you've gained weight, which can increase the amount of fatty tissue in your chest. But you should also be aware that the size of other portions of your body has probably increased.

Do Alternative Breast Augmentation Treatments Work?

There are a variety of non-surgical approaches that can supposedly help you achieve more prominent breasts.

These techniques range from the tried-and-true, such as pushup bras and self-massage, to the potentially harmful, such as lotions, tablets, and pumps.

But are they effective? It is dependent on the procedure.

Bras With Pushups

Bras With Pushups

When you wear a bra that has padding and is meant to elevate the chest tissue, giving the appearance of bigger breasts, the type of bra known as a pushup bra is what you call. When worn, pushup bras can give the appearance of larger breasts to many women, which pushup bras are designed to do. On the other hand, wearing a pushup bra will not alter your chest's appearance. When you remove the bra, you'll notice that both breasts' size is unchanged.


Massaging your breasts will not cause them to grow larger by themselves.

Touching your tatas could be pleasurable but won't contribute to your growth.


We are not speaking about breast milk pumps at all. Sorry. The topic at hand is breast pumps that make a promise that they can make your breasts larger. (Some of them operate automatically, while others require manual operation.)

The makers of these pumps assert that they increase blood flow to the chest tissue, encouraging tissue growth and ultimately resulting in more prominent breasts. (Many manufacturers promise that after three months, there will be a one to two cup size rise)

According to one (minimal!) research from a Reliable Source, these statements may not be entirely off base. Researchers showed that after 18 cisgender women used pumps for 10 to 12 hours a day for ten weeks, they saw size increases that lasted for a long time. However, the reviews provided by customers are not uniform across all products. And others who work in healthcare aren't entirely certain that the expansion is either safe or long-term.

Ointments And Other Topical Creams

Ointments And Other Topical Creams

If you search for "breast enlargement cream," some different ointments, creams, and lotions available over-the-counter (OTC) will come up.

These over-the-counter choices often include a synergistic blend of phytoestrogens, aphrodisiacs, and adaptogens. Phytoestrogens are plant compounds that are thought to have an estrogen-like action.

But there is no evidence from research to imply that these components are adequate. On the other hand, the minimal research that has been conducted on herbal topicals suggests that they do not. 

Important public service announcement: breast augmentation creams available over-the-counter are not the same as gender-affirming estrogen hormone replacement treatment administered topically. Please keep this in mind. It can aid breast development by using bioidentical hormone replacement treatment with estrogen.

The Bare Essentials


Alterations to your lifestyle and natural cures won't make a difference in the measurement of your chest size.

If you want to enhance the strength of your pectoral muscles and their functions and tone, you should include chest-specific workouts as part of your general fitness program. Exercising may make you feel more confident in general, including your confidence concerning your breasts, even if increasing the strength and size of your pectoral muscles won't dramatically improve the size of your breasts.

Always remember that the size of your breasts does not, in the end, have any bearing on your value or attractiveness.