Want a more lifted bust? Give yourself a fuller chest with these seven moves for a strong upper body

PT Sarah Campus shares seven moves for shapely shoulders, a stronger upper back and lifted bust

Words: Sarah Campus | Images: Shutterstock & Sarah Campus

All you need for this workout is a set of dumbbells. Strength training with dumbbells helps build the muscles around the bust, improving posture, creating shape and definition, and supports long-term upper body strength.

Perform each exercise for 45 seconds, resting as needed. Complete 2-3 rounds of the entire circuit for best results and a strong, sculpted upper body.

Bent-over row

1. Grab the dumbbells, bend your torso forward and keep your knees slightly bent (A).
2. Pull the dumbbells toward your waistline, while squeezing your shoulder blades (B).
3. Slowly lower the weights to the starting position. Throughout, perform a 1-sec pull, 1-sec pause, then 2-sec down count.

Cross-body curls

1. Stand straight with your feet shoulder-width apart and hold a dumbbell in each hand (A).
2. Squeeze the left bicep and bring the dumbbell across your body toward your right shoulder (B).
3. Lower the arm back to the starting position, repeat the movement, and then switch sides.

Isometric extensions

1. With your feet shoulder-width apart, extend your arms out in front of you at chest height with a light/medium weight in each hand (A).
2. Draw your arms back to your waist so your elbows are by your sides (B).
3. Extend back out and repeat.

Extended arm pulses

1. With your feet shoulder-width apart, extend your arms in front of you at shoulder height with a light/medium weight in each hand, with an overhand grip (A).
2. Pulse your arms up and down by a few inches. Aim for 30 reps.

Reverse fly

1. Holding the dumbbells, bend your torso until your chest is nearly parallel to the floor.
2. Raise your arms out to the sides as you lift the dumbbells.
3. Once both arms are parallel to the floor, pause (B), then slowly lower them to the starting position (A).
4. Repeat for the 45 seconds.

Single arm row

1. Hold a dumbbell in your left hand, torso bent forward in a split stance, with your right knee forward (A).
2. Row the dumbbell toward your waistline, while squeezing your shoulder blade, the other arm resting on your front knee (B).
3. Lower the weight back down to the starting position. Do a 1-sec pull, 1-sec pause, 2-sec down count. Switch sides after 45 secs.

Wide bicep curls

1. Stand straight with a dumbbell in each hand, feet shoulder-width apart.
2. Rotate your arms out to the sides slightly, elbows bent at the waist (A).
3. Squeeze the biceps and lift the dumbbells. Only the forearms should move.
4. Once the dumbbells are at shoulder level (B), slowly lower the arms to the starting position.
5. Repeat for the 45 seconds.

Sarah Campus is a PT specialising in helping women regain their fitness after pregnancy, as well as at all stages of life. Find her at instagram.com/sarahcampus.