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The Best Exercises to Never Deal With "Bra Bulge" Again, Trainer Says

Say goodbye to the "bulge" and hello to a smooth, sculpted upper body!
FACT CHECKED BY Alexa Mellardo

Nothing is worse than putting on your favorite top only to look in the mirror and discover that you have the misfortunate "bra bulge." As a trainer, I know that this is a major area of frustration for my clients. That's why I've rounded up some of the best exercises to get rid of your bra bulge once and for all.

While the solution can sometimes be as simple as making sure you're wearing the right size bra or eating a nutrient-dense diet, you can also strengthen the muscles surrounding your bra, which are predominantly the chest and back. In addition, strengthening these muscles will improve your posture and give you a nice little confidence boost.

So without further delay, let's get into four exercises that use your body weight and light weights to lose bra bulge for good. (As far as dumbbells, I recommend using three to five-pound hand weights.) Say goodbye to the "bulge" and hello to a smooth, sculpted upper body!


pushups to get rid of your bra bulge
Jacquie Smith

The first of the exercises to get rid of your bra bulge is the Pushup. We're not going to lie: Pushups are hard, but they will torch fat and shred your arms (and abs) in a matter of weeks.

To get started, bring your hands wider than your shoulders with your elbows driving out to the sides. You can choose to do them either on the tops of your thighs (knees bent and feet together) or with straight legs for an extra challenge.

Related: Slim Down and Get Toned With This 15-Minute Walking Workout

Overhead Deltoid Presses with Dumbbells

overhead delt press
Jacquie Smith

This next exercise may seem easy at first, but once you've done enough reps, you'll seriously feel the burn. First, grab your dumbbells and wrap your hands tightly around them. To get into proper form, stand with your tummy tight and knees bent, and place your arms up in a goal post position—elbows bent and slightly below your shoulders with your palms facing out. Extend your hands over your head with straight arms. Your hands should be slightly in front of your face as you bring your arms back down to the starting position.

Related: The Best Exercises To Lift Sagging Breasts, Trainer Says

Chest Presses with Dumbbells

chest press using dumbbells
Jacquie Smith

While the focus of this movement is on your chest, you will also feel this deeply in your shoulders. Keeping the weights in hand, start in that goal post position again. Squeeze your elbows in and stop when your elbows are directly in front of your shoulders to activate the pectoral muscles. Then, slowly open your arms back up to the starting position, and find a solid stretch in your chest.

Rhomboid Rows with Dumbbells

rhomboid rows exercise with dumbbells
Jacquie Smith

Last but not least is the ultimate move to fire up all the muscles of your chest and back! Keeping the weights in your hands, hinge forward at a 45-degree angle, bend your knees, and activate your core. Bring your hands out in front of you—making a big circle with your arms like there's a beach ball in between—and bring your gaze up to elongate your neck. Keeping your elbows shoulder high, pull the weights apart, and squeeze your shoulder blades together. Then, lower down to the starting position.

Jacquie Smith
Jacquie Smith is a certified integrative nutrition health coach from IIN and a fitness instructor specializing in barre, yoga, and pre/postnatal workouts. Read more about Jacquie
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