One of the most common fitness questions I receive is:
“What exercises can help get rid of bra bulge?”
Before diving into today’s highly requested workout, let’s clear up a key misconception: we cannot spot reduce fat.
Fat loss doesn’t target specific areas. Whether it’s the bra area, abs, or thighs, the key is to reduce overall body fat through a caloric deficit.
However, there’s a workaround that makes a difference. By building muscle underneath the skin and fat, you can create a more toned, tightened appearance.
This workout focuses on strengthening the upper chest, shoulders, and upper back to help firm and define that area.
Let’s get into it!
Workout Breakdown
1. Close-Grip Pull Down to the Stomach
- Setup: Adjust the cable knee pads to lock you in, eliminating momentum. Keep your feet flat on the floor.
- Form: Lean back slightly to a 45° angle. This positioning helps you target the upper back and lats effectively.
- Movement: Grip the bar, pull your elbows down towards your rib cage, and pause briefly at the bottom. Slowly return to the starting position without lingering—keep the tension constant.
- Tip: Focus on pulling your elbows down, not just moving your hands. You’ll feel this in your upper back, lats, and triceps.
2. Crossbody Chest Press
- Setup: Start with your non-dominant side to balance your strength and reps.
- Form: Stand with feet shoulder-width apart, core tight. Push the handle across your body, aiming to feel the contraction where your chest meets your shoulder.
- Movement: Keep your arm close to your body as you control the cable back to the starting position.
- Tip: Imagine pushing through your chest, not just your arm. This enhances muscle engagement.
3. Mini Band Chest-Supported Row
- Setup: Use a lighter weight than usual due to the added resistance from the mini band around your wrists.
- Form: Lie chest-supported on an incline bench (45–60° angle). Adjust the incline to target different areas of your back.
- Movement: With a neutral grip, pull the dumbbells towards your chest while pushing against the band for extra tension.
- Tip: Keep constant outward pressure on the band to fire up your rear delts along with your upper back.
4. Incline Fly with Wrist Twist
- Setup: Use lighter dumbbells to master the movement.
- Form: On an incline bench, lower the weights in a fly motion with soft elbows. At the top, twist your wrists so your palms face up and pinkies face each other.
- Movement: Think of hugging a barrel as you bring the weights back up, squeezing your chest at the peak.
- Tip: This subtle wrist twist significantly increases tension on the outer chest.
5. Incline Pullover
- Setup: Keep the bench at a moderate incline. Use lighter weights compared to flat pullovers.
- Form: Lower the dumbbell in an arc behind your head, maintaining a slight bend in your elbows.
- Movement: Pull the weight back just short of perpendicular to maintain tension.
- Tip: Focus on engaging your lats and teres muscles (under the armpit)—critical for tightening that bra area.
6. Forward Lean Push Downs
- Setup: Use a rope attachment. Adopt a staggered stance or lean forward with feet shoulder-width apart.
- Form: Fix your upper arms in place and only bend at the elbows—this isolates the triceps.
- Movement: Push the rope down while simultaneously pulling the ends apart at the bottom.
- Tip: This targets the long head of the triceps, which helps tighten the area where the bra strap sits.
Training Tips for Maximum Results
- Frequency: Perform this workout 1–2 times per week.
- Progressive Overload: Increase either your reps or weight by 5–10% weekly.
- Example: Start with 3 sets of 8 reps. The following week, aim for 3 sets of 9–10 reps.
- Once you hit higher rep ranges (15–20), drop back down to heavier sets with fewer reps (4 sets of 6).
- Consistency is Key: Muscle growth comes from strategic progression, not quick fixes.
Final Thoughts
Remember, fitness is a journey. Keep pushing, stay consistent, and build your own unique masterpiece.
Hopefully this post helps answer the question…
If you’d like more workouts like this or have specific requests, drop a comment.
I love creating content that helps you reach your goals.
Until next time—train smart, train hard, and keep striving for your best self.
Thanks for reading, watching, and sharing! 💖
