Simplest Chest Firming Exercises at home:

There are several exercises and foods that can help you lift, firm, and perk up your chest muscles at home. 

Here are few suggestions:

Push-ups: 

Push-ups are a great exercise for building chest muscles and increasing their strength. You can start with modified push-ups on your knees and gradually progress to standard push-ups as you gain strength.

Chest Flys: 

Chest flys target the pectoral muscles and help to lift and firm the chest area. You can do this exercise with dumbbells or resistance bands.

Chest press:

 Chest press exercise helps to strengthen the chest muscles and give them a toned look. You can do this exercise with dumbbells or resistance bands.

Wall push-ups: 

Wall push-ups are a great exercise for beginners. They are easy to perform and help to strengthen the chest muscles.

Cardio exercises:

 Cardio exercises such as running, jumping jacks, or jumping rope can help to burn fat and increase overall fitness level, which can make the chest area look more toned.

Foods to promote muscle growth:

In terms of foods, a diet rich in protein can help to build and maintain muscle mass. 

Good sources of protein include lean meats, fish, eggs, dairy products, and plant-based protein sources like beans and legumes. 

Additionally, foods rich in healthy fats like nuts, seeds, avocados, and olive oil can help to support healthy hormone levels and promote muscle growth. It is also important to stay hydrated by drinking plenty of water throughout the day.