How do you properly measure your chest? A step-by-step guide

Getting an accurate chest measurement is crucial for a perfect fit, with up to 70% of women reportedly wearing the wrong bra size due to measurement inconsistencies. This authoritative guide will show you exactly how do you properly measure your chest for clothing, bra fitting, and fitness tracking.

Quick Summary

Obtain an accurate chest measurement by wrapping a flexible tape horizontally around the fullest part of your chest, under your armpits and across your shoulder blades. Stand relaxed with good posture, ensure the tape is snug but not constricting, and breathe normally. Record the measurement where the tape overlaps.

Key Points

• Minimal Clothing: Wear a thin layer or no shirt to ensure the tape measure is against your skin for the most accurate result.

• Natural Stance: Stand straight with your arms relaxed at your sides. Do not puff out your chest or slouch.

• Correct Positioning: Wrap the tape horizontally around the fullest part of your chest, typically at the nipple line for men, and across the bust for women.

• Snug, Not Tight: The tape should be snug against your body, but not so tight that it compresses your skin.

• Bra Sizing: For women, take separate band and bust measurements. Subtract the band from the bust to determine the cup size.

• Consistency is Key: For fitness tracking, measure under consistent conditions and consider taking both relaxed and flexed readings.

Essential Tools and Preparation

To start, you'll need the right equipment and a proper stance to ensure the most accurate measurement. The best tool is a flexible, cloth-based measuring tape, which can conform to your body's shape more accurately than a stiff ruler or metal tape measure. A helper is highly recommended, as they can read the measurement while you maintain a natural posture, but it is possible to measure yourself using a mirror.

Preparing for Your Measurement

• Wear Minimal Clothing: For the most precise reading, remove your shirt or wear only a thin, close-fitting layer. Bulky clothes, sweaters, or jackets will inflate the measurement and cause inaccuracies.
• Find a Partner: An extra set of hands can be invaluable. A partner can help ensure the tape remains level and taut around your back, which is one of the most common points of error during self-measurement.
• Stand with Correct Posture: Stand tall and straight with your arms relaxed at your sides. Avoid puffing out your chest or slouching, as these unnatural positions will skew your results. Maintain this relaxed, natural posture throughout the entire process.

The Step-by-Step Measuring Process

This general method provides an accurate chest circumference for both men and women, with specific considerations for bra sizing discussed in the next section.

1. Locate the Correct Position: Identify the fullest part of your chest. For most men, this is across the nipples. For women, this is the fullest part of the bust. The tape should pass underneath your armpits and across your shoulder blades.
2. Wrap the Tape Measure: Take the end of the flexible tape and wrap it horizontally around your torso. Bring it across your back, under your armpits, and around to the front.
3. Keep it Level: Look in a mirror or ask your helper to confirm the tape is perfectly horizontal and not sagging in the back. Any twist or unevenness will lead to an incorrect reading.
4. Keep it Snug: Pull the tape so it is snug against your body, but not so tight that it compresses your skin. You should be able to comfortably fit one or two fingers between the tape and your chest.
5. Breathe Naturally: Take a few normal, relaxed breaths. Do not hold your breath or try to expand your chest, which will provide a temporary, inaccurate reading.
6. Read the Measurement: Read the number where the end of the tape meets the rest of the tape. Record this number in inches or centimeters.
7. Repeat for Accuracy: For best results, repeat the measurement process two or three times. If the numbers are slightly different, take the average of the readings.

Specific Measurement Variations

Measuring for Bra Sizing (Women)

For accurate bra sizing, two separate measurements are necessary: the band size and the bust size. This helps determine the correct band and cup combination.

1. Measure the Band: Wear a non-padded bra. Wrap the measuring tape directly under your bust, keeping it parallel to the ground. This measurement will correspond to your band size.
2. Measure the Bust: Wrap the tape around the fullest part of your bust, typically across the nipples. Ensure the tape is not too tight and remains parallel to the floor.
3. Calculate Cup Size: Subtract your band size from your bust size. Every inch of difference typically corresponds to one cup size. For example, a 1-inch difference is an A cup, a 2-inch difference is a B cup, and so on. Note that sizing can vary between brands.

Measuring for Fitness Tracking

When measuring for fitness, consistency is key. Measure under the same conditions each time, ideally first thing in the morning. Some people track both a relaxed chest measurement and a flexed chest measurement to monitor muscle growth.

Comparison of Measurement Types

Feature	Clothing Measurement	Bra Sizing	Fitness Tracking
Purpose	To find the correct garment size for a comfortable fit.	To determine the proper band and cup size for a supportive and comfortable bra.	To monitor changes in body composition over time.
Posture	Relaxed, natural posture, arms at sides.	Relaxed, upright posture, wearing a non-padded bra.	Consistent relaxed posture for consistent results. May also include a flexed measurement.
Measurement Points	Fullest part of the chest (nipple line for most men).	Band (under bust) and Bust (fullest part).	Fullest part of the chest (may include relaxed and flexed).
Tape Tension	Snug but not constricting.	Band measurement is snug and tight; Bust is more relaxed.	Consistent tension for reliable tracking.
Frequency	As needed for new purchases or size changes.	As needed, or recommended periodically due to body changes.	Periodically, such as every 1-4 weeks, under consistent conditions.

Common Mistakes to Avoid

• Measuring Over Clothing: This is the most common error and will always lead to an inaccurate, larger reading.
• Pulling the Tape Too Tight: Compressing the body with the tape will give a smaller measurement than your true size, leading to an ill-fitting garment.
• Holding Your Breath: Puffing out your chest by holding your breath will cause an inaccurate, larger measurement.
• Uneven Tape: The tape measure must be level all the way around. Ensure it does not droop down your back or ride up around your armpits.
• Inconsistent Posture: Maintaining a consistent posture, as outlined above, is crucial, especially when tracking changes over time.

The Importance of Accurate Measurements

Getting an accurate chest measurement goes beyond just buying new clothes. For fitness enthusiasts, it's a valuable metric for tracking progress, indicating muscle growth and overall changes in body composition. For health, it can be an indicator of changes in weight and general wellness. Ultimately, knowing your measurements empowers you to make better decisions about your health and your wardrobe.

For more information on the clinical applications and significance of body measurements, you can visit the National Institutes of Health website.

Conclusion

Whether you are shopping for a new suit, a sports bra, or simply tracking your fitness journey, a correct chest measurement is a fundamental skill. By following these steps—using the right tools, preparing properly, and avoiding common pitfalls—you can ensure your measurements are consistent and accurate. This precision will lead to better-fitting garments, more reliable progress tracking, and a greater sense of confidence.

Frequently Asked Questions

How can I measure my chest by myself accurately?

To measure yourself, use a full-length mirror to ensure the tape is level across your back. Bring your arms down to a relaxed position after wrapping the tape and use your reflection to read the measurement where the tape overlaps. A piece of string can also help; mark the spot and then measure the string with a ruler.

What is the difference between chest and bust measurements?

The term 'chest measurement' is often used for menswear and refers to the circumference at the fullest part. 'Bust measurement' is a women's measurement taken at the fullest part of the breasts, used in combination with the 'band' measurement (taken under the bust) to calculate bra size.

Should I flex my chest or breathe in deeply when measuring?

No, you should not. Breathe normally and stand relaxed. Flexing or puffing out your chest will give you an artificially large measurement. For clothing purposes, you need your natural, relaxed size.

What if my measurement is between two standard clothing sizes?

If you are between sizes, consider the garment's purpose. For a comfort fit, especially with outerwear, choosing the larger size is often best. For a tailored, form-fitting look, you may need a tailor to get the perfect fit. Always check a brand's specific size chart.

What can I use to measure my chest if I don't have a flexible tape measure?

In a pinch, you can use a piece of non-stretchy string, rope, or a shoelace. Wrap it around your chest as you would a tape measure, mark where it overlaps, and then measure the string's length with a standard ruler or yardstick.

Is measuring my chest for bodybuilding different from measuring for clothing?

Yes, it can be. While clothing requires a relaxed measurement, a bodybuilder might track both relaxed and flexed measurements to monitor muscle growth. However, when buying clothes, the relaxed measurement is still what matters most.

How often should I measure my chest?

For fitness tracking, you might measure every few weeks or once a month to track progress. For general health and clothing purposes, measuring a few times a year or whenever you notice significant changes in your weight or body composition is sufficient.