Can women’s fitness improve their breasts?

The answer is that you cannot increase the fat volume in the chest through fitness, but you can completely make the breasts visually taller, rounder, and even appear "cuppier" through pectoral muscle training. If you apply excessive fat during fitness, it may shrink the breasts.

To put it bluntly, the main components of female breasts are fat and mammary glands, with a layer of pectoral muscles underneath, just like the bottom of a cream cake supporting the cream layer above. You can only thicken the bottom by practicing breast muscles, and lift the top cream layer higher and more curvy, but you cannot create more cream out of thin air. If you lose fat too hard, half of the cream layer will be shaved off. No matter how thick the bottom is, it cannot support the overall size.

A recent graduate I trained in the past two years had a body fat of 19%. When wearing 70A, her cup was always empty. She had a hunched chest and always felt that her breasts were too flat. I added chest muscle training to her twice a week, including dumbbell bench presses and incline chest presses. She did not specifically ask her to gain fat. After more than three months of training, I wear the same brand of underwear of the same size. When taking pictures, it looks like I am at least half a cup too big. When I measured my waist size, it actually only increased by less than 1cm. My breasts were originally too thin and my breasts were a bit droopy. Now my breasts are thicker and supportive, and my entire breasts are straightened up, making them look bigger visually.

There are two factions quarreling fiercely on the Internet right now. One faction says that doing breast exercises will lead to a higher level of success, and the other faction says that doing breast exercises will make your breasts disappear. In fact, both of them are too absolute. People who say cup size increase mostly take the visual gain as the actual increase in size. Many of the comparison pictures are either wearing underwear with different degrees of gathering, or the shooting angle is clever. If you really need to use a soft ruler to measure the circumference, it is impossible to increase one or two centimeters while the body fat remains unchanged. To say that training the breasts will make the breasts smaller is to misunderstand the training of the chest muscles. Most of the time, the breasts are trained while brushing fat, and the whole body is losing fat.

I also met a postpartum mother whose breasts shrank and sagged after weaning, and she couldn't hold them up even when wearing underwear. After half a year of chest and back training, not only did her breasts become firmer, but the originally expanded accessory breasts also shrunk a lot, and she looked better in tight clothes than before she gave birth. You really don’t need to be afraid of chest training. Girls’ testosterone levels are only about 1/20 of men’s. It is impossible to build hard and massive chest muscles like men. At most, the chest muscles have appropriate thickness to support the chest more and look better when wearing clothes. If you want to keep the fullness of the chest, don’t blindly pursue low body fat during fitness. Keep it around 20%-22%. Both the body line and the chest shape will be very comfortable.