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How To Get Bigger Breasts: Natural, Safe & Effective Ways 2024


Reviewed by Dr. Drew Sutton, MD
how to get bigger breasts
Some of the most effective ways to naturally get bigger breasts is by regularly doing exercises. Photo: Nghi Tran

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Breast size can be intimately important for a multitude of reasons. For many, breast size can be associated with feelings of femininity, sexuality, beauty, and vitality. Wanting larger breasts can be a common desire–studies show up to 47.5% of adult women[1] yearn for a larger cup size.  

Many women prefer to seek bigger breasts naturally– as breast augmentation surgery is not wanted or suitable for everyone. If you have been wondering how to get bigger breasts, or if increasing your breast size is important to you, read on– we will discuss natural and effective options to get bigger breasts in this article.

Best Exercise To Make Boobs Bigger

  • Chest Press
  • Push Up
  • Chest Fly

How To Get Bigger Breasts With Best Exercises

Female breast tissue is made of connective tissue, glandular tissue, and fat. Despite there being no muscle in breast tissue, there is muscle tissue directly beneath your breasts– these are your pectoral muscles. You can tone AND increase the size of these muscles. Doing so will make your breast tissue appear fuller, and more prominent and increase your chest’s circumference– leading to bigger breasts.  

Let’s look at three effective exercises proven to strengthen, enlarge and tone your pectoral muscles- the chest press, push-up, and chest fly.   

Chest Press

Chest Press is a fundamental strength-training exercise targeting the pectoral muscles, triceps, and anterior deltoids. This exercise is pivotal for developing upper body strength and muscle mass. Its versatility allows for variations in grip width and angle of the bench, enabling targeting of different parts of the chest.

Chess Press With Dumbbell
Chess Press With Dumbbell Guide. Photo: Team Design

How to do:

  1. Start by laying on your back with your knees bent, feet flat on the floor, and a dumbbell in each hand.
  2. Your upper arms will be perpendicular to your body, and your forearms will be perpendicular to the floor.
  3. Slowly press the weights upward, ending when your elbows are almost straight. Do not lock your elbows straight.
  4. Slowly return to the position you started in.


  • Correct Grip and Elbow Alignment: Grip the barbell or dumbbells slightly wider than shoulder-width, and position your elbows at about a 45-degree angle from your body to target the chest muscles effectively and reduce shoulder strain.
  • Stable Position and Movement Control: Lie on a bench with your feet flat on the floor, engage your core, and lower the weight slowly to your mid-chest, then press it back up to the starting position in a controlled manner, fully extending your arms.
  • Breathing Technique: Inhale as you lower the weight towards your chest and exhale as you press it up, aiding in maintaining proper form and rhythm throughout the exercise.

Optimal Sets & Reps: three to four sets of eight to 12 reps

Push Up

Push Up is a classic bodyweight exercise that primarily targets the chest, triceps, and shoulders, while also engaging the core and lower back muscles. It is highly valued for its versatility and effectiveness in building upper body strength and endurance, requiring no equipment, and is suitable for various fitness levels.

Push-up Guide. Photo: Team Design

How to do:

  1. Start on your hands and feet, looking towards the floor.
  2. Your hands will be slightly wider than shoulder-width apart.
  3. Keep a slight bend in your elbows and slowly, with control, lower yourself towards the ground.
  4. Raise yourself back to the starting position. If this is difficult, a modified push-up is a great variation- for this, start with your knees on the ground instead of your toes.  


  • Proper Hand Positioning and Body Alignment: Place your hands slightly wider than shoulder-width apart, and maintain a straight line from your head to your heels, engaging your core and glutes to prevent your hips from sagging.
  • Elbow Angle: Lower your body by bending your elbows, keeping them at a 45-degree angle to your body, to effectively target the chest and arms while minimizing shoulder strain.
  • Depth and Range of Motion: Aim to lower your body until your chest is just above the ground, then push back up to full arm extension, focusing on a smooth and controlled motion throughout.

Optimal Sets & Reps: three to five sets of eight to 15 reps

Chest Fly

Chest Fly is a strength-training exercise specifically designed to target the chest muscles, particularly focusing on the pectorals. The motion in this exercise emphasizes the stretching and contracting of the chest muscles, making the Chest Fly effective for developing chest width and muscle definition.

Chest Fly With Dumbbbell
Chest Fly With Dumbbell Guide. Photo: Team Design

How to do:

  1. Start by laying flat on your back with your legs flat on the ground.
  2. Your arms will extend to the side, palms facing up, with your body making a “T” shape.
  3. Raise your arms towards the center, stopping when they meet. As your palms touch, flex your chest.
  4. Lower your arms back to the ground. You can do this exercise with or without weights.


  • Proper Arm Position: Start with your arms extended above your chest, a slight bend in the elbows, and move your arms out to the sides in a wide arc, focusing on the stretch in your chest muscles.
  • Controlled Movement: Lower the weights slowly until your chest is gently stretched, then bring your arms back together above your chest, maintaining the slight bend in your elbows throughout the exercise.
  • Stable Core and Lower Back: Keep your back flat against the bench and engage your core to provide stability, preventing arching your lower back.

Optimal Sets & Reps: three to four sets of 10 to 15 reps

Best Workout Routine To Increase Breast Size

ExerciseSets x Reps
Chest Pressthree to four x eight to 12
Push Upthree to five x eight to 15
Chest Flythree to four x 10 to 15

You can consult an exercise professional for more personalized training and exercise advice. Before beginning any exercise regimen, consult a doctor to ensure this type of physical activity is appropriate for you.

Why Some People Want Bigger Breasts?

Breast size is a personal preference for each individual– with no size being inherently more or less attractive than another. We encourage you to have a positive view of your body, femininity, and sexuality regardless of your cup size. 

There are so many reasons one may want to increase their chest size- with each rationale being valid and understandable. Despite there being strong signals about breast size in popular culture, breast size is no indication of one’s sexuality, fertility, or health. 

Here are some of the more common reasons people may wish to have bigger breasts:  

  • Femininity- Breasts can be symbolic of femininity and womanhood.
  • Sexuality- Breast size can be associated with sexual maturity and fertility.  
  • Physical Attraction- Larger breasts can be perceived as more attractive or desirable than smaller ones.  
  • Body Image- Breast size can be psychologically important to a person’s self-image. 

Change Diet & Lifestyle to Get Bigger Breast

how to get bigger breasts
Maintaining a healthy diet and lifestyle can help you increase your breast size. Photo: JoyStudio/Shutterstock

Diet and Lifestyle changes can also impact your breast size. Here are some great tips.

Maintain a Healthy Weight

Your breast size will generally be smaller if you are underweight. We recommend eating a healthy, well-balanced diet and being neither under nor overweight.  

Protein Intake 

A diet with adequate amounts of protein will help maintain the mass of your pectoral muscles and support your strength training routine. Some great protein sources are lean meats such as chicken, salmon, eggs, beans, and nut butter. 

Collagen Supplements

Remember that connective tissues are one of the three components of breast tissue? A high-quality collagen supplement will support the health of these tissues. While this will not directly lead to bigger breasts, it will help support your breast tissue, making your breasts appear perkier and sag less with age. 

Reduce Abdominal Fat

Reducing belly fat can lead to larger breasts, as well as being good for your overall health. You can reduce abdominal fat by maintaining a healthy body weight and eating a diet adequate in fruit, vegetables, and fiber while avoiding processed and high-sugar foods.    

Other Breast Growth Tips

You can achieve the appearance of bigger breasts by having good posture and wearing a well-fitting, correctly-sized bra: 


Good posture has many health benefits, including the appearance of bigger breasts. Sitting up straight with your shoulders back will push your breasts forward, leading to a more prominent and flattering appearance.

Take care to avoid slumping forward or allowing your shoulders to fall inward, as this will diminish the appearance of your breasts and make them appear to sag. Good posture also leads to better back health, and better physiological function and makes you look and feel more confident.

Bra Size and Fit

Did you know that upwards of 70% of women are wearing the wrong size bra?[2] A bra that is too large will not support or flatter your breasts, while a bra that is too small can squish them and make them appear smaller. Besides improving your comfort, a professionally sized and fitted bra will increase your breast support, improve your posture, and boost your confidence.  

Factors That Affect The Size Of Breasts 

So what makes some breasts bigger and some breasts smaller? Breast size is an inherited trait, meaning that the size of your mother’s and grandmother’s breasts plays a role in determining how large your breasts will be. 

Other factors contributing to your breasts’ size are weight gain, weight loss, BMI, exercise routine, and overall health. Breast size naturally fluctuates throughout your life– with pregnancy, childbirth, and breastfeeding being some of the most notable events of a woman’s life that will naturally increase the size of your breasts.  

Hormonal influences also have an impact on breast size. Hormone levels naturally fluctuate each month with the menstrual cycle and throughout the female life span. An increase in progesterone levels the week before menstruation generally causes a slight increase in breast size. 

Hormonal birth control methods to prevent pregnancy and hormonal replacement therapy during menopause can also cause an increase in breast size– due to a rise in estrogen or progesterone. Hormonal birth control and hormone replacement therapy have risks as well as benefits, and neither should be taken solely for an increase in breast size or without consulting a physician first.


To sum it up breast size is primarily hereditary. Still, it is influenced by many different factors, such as age, weight, childbirth, and physical activity. 

Some of the most effective ways to naturally get bigger breasts are by regularly doing exercises that strengthen and tone your pectoral muscles. Other natural ways to get bigger breasts include healthy dietary choices and lifestyle changes such as maintaining good posture and wearing a correctly sized and well-fitted bra.

Breast size can be personally important for physical, psychological, and social reasons. Breast size is a personal preference, with some preferring a larger cup size. Many women are interested in safe, natural, and effective ways to get bigger breasts, and we are happy to have highlighted these methods in this article.

Frequently Asked Questions

Can I increase the size of my breasts naturally?

Yes! While you cannot “grow” breast tissue like you can grow your muscles, there are effective natural methods to increase the appearance and size of your breasts.

What is the best way to naturally increase the size of my breasts?

There is no one best way for any individual. We recommend trying the above suggestions and finding out which methods fit best with your lifestyle and work best for you.

Does a well-fitting bra help my breast appearance?

Yes! Upwards 70% of women are wearing poorly fitting or incorrectly sized bras- which can lead to flatter or smaller appearing breasts.

+ 3 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. Swami V, Tran US, Barron D, et al. The Breast Size Satisfaction Survey (BSSS): Breast size dissatisfaction and its antecedents and outcomes in women from 40 nations. Body Image. 2020;32:199-217. doi:https://doi.org/10.1016/j.bodyim.2020.01.006
  2. Education improves bra knowledge and fit, and level of breast support in adolescent female athletes: a cluster-randomised trial. Journal of Physiotherapy. 2010;56(1):19-24. doi:https://doi.org/10.1016/S1836-9553(10)70050-3
  3. Premenstrual breast changes Information | Mount Sinai – New York. Mount Sinai Health System. Accessed July 3, 2023. https://www.mountsinai.org/health-library/symptoms/premenstrual-breast-changes