10 exercises that might make your boobs look better than ever

Push-up bra, hold the bra.

get bigger boobs

Who among us would be mad about a boob upgrade? Anyone? Same.

While there is nothing wrong with the goods you’ve got, it is possible to upgrade your chest with the help of a little strength training.

Follow these 10 moves from certified fitness trainer Elizabeth Bracero, performing 2 to 3 sets of up to 12 reps of each. Then repeat the whole thang three to four times a week to start seeing results.

The moves

1 Dumbbell cross punch

KATHLEEN KAMPHAUSEN

With a dumbbell in each hand, step one foot backward and bend both knees. Bend your elbows slightly and open your arms out to the sides so your palms face forward and the dumbbells are just above shoulder height. Punch your right fist forward so it’s in line with your face, turning your right palm down as you swing. Bring your right fist back to starting position and perform the same movement with your left. That’s one rep.

2 Dumbbell chest press with wrist rotation

Sit on a Swiss ball and walk your feet forward until the ball is underneath your shoulders and neck. Your knees should be bent 90 degrees, forming a straight line from your head to your knees. With a dumbbell in each hand, bend your elbows to lower the weights to chest height, palms facing forward. Press the dumbbells straight up and turn your wrists inward so your palms face the wall behind you. Reverse the movement to return to the starting position. That’s one rep.

3 Push-up with alternating shoulder tap

Start in a high plank position, placing your palms on either side of your chest just outside your shoulders. Your body should form a straight line from the top of your head to your heels. (Drop your knees to the floor if you need to.) Bend your elbows to lower your torso a few inches from the ground, pause, and then press back up to the starting position. Next, lift your right hand off the ground and tap your left shoulder. Place your right hand back down. Repeat the movement with your left hand. That’s one rep.

4 Around the world

Standing with your feet hip-distance apart, hold the dumbbells at your sides with your palms facing forward. Keep your elbows slightly bent, open your arms out to the sides, and raise them up over your head. Reverse the motion to bring the dumbbells back to starting position. That’s one rep.

5 Alternating chest press

Sit on a Swiss ball and walk your feet forward until the ball is underneath your shoulders and neck. Your knees should be bent 90 degrees, forming a straight line from your head to your knees. Hold the weights above your chest with your elbows bent 90 degrees, palms facing the wall in front of you. Extend your right elbow, driving the weight toward the ceiling as you turn your palm toward your body. Bring it back to starting position. Repeat on the opposite side. That’s one rep.

6 Plank walk

Start with your palms on the floor underneath your shoulders and your toes planted into the ground, shoulder-width apart. Your body should form a straight line from the top of your head to your heels. Lift your right hand and left foot and move them both about a foot to the right. Do the same with your right foot and left hand. Take two full steps in each direction to complete one rep.

7 Butterfly

exercises to get bigger boobs

With one dumbbell in each hand, lie on the floor or sit with a Swiss ball directly behind your lower back and lean backward. Bend both knees, placing the soles of your feet on the floor. With a slight bend in your elbows, open your arms out to the sides with your palms facing upward. Then lift the weights up toward your chest to bring them together. Reverse the movement to return to the starting position. That’s one rep.

8 Chair dip

exercises to get bigger boobs

Sit on a chair with your palms on the edge of the seat and your fingers pointing toward your feet. Walk your feet forward until your butt clears the front edge of the seat. Keeping your shoulders away from your ears, bend your elbows 90 degrees to lower your butt toward the floor. Press into your palms to return to the starting position. That’s one rep.

9 Plank reach

exercises to get bigger boobs

Start in a high plank position, placing your palms on either side of your chest just outside your shoulders. Your body should form a straight line from the top of your head to your heels. Lift your right hand and reach it straight out in front of you. Place it back on the floor and do the same with your left hand. That’s one rep.

10 Shoulder rounding

exercises to get bigger boobs

Lie facedown, stretching your arms straight out in front of you with your palms facing downward. Squeeze your shoulder blades as you drive your elbows together behind you and lift your chest off the ground. Release your shoulder blades and extend your arms to return to the starting position. That’s one rep.

This post originally appeared on Cosmopolitan.com.

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