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Exercises to Lose Breast Fat

by
author image Nicole Hogan-Jenkins
Nicole Hogan-Jenkins began writing professionally in 2010. She is a certified personal trainer, sports nutrition specialist, fitness business owner and competitive fitness athlete. Hogan holds a Bachelor of Arts in journalism from Indiana University.
Exercises to Lose Breast Fat
Woman doing bench presses Photo Credit Denise Ritchie/iStock/Getty Images

Overview

Excess breast fat can make it difficult to button shirts or wear revealing clothing like swimwear without feeling self-conscious. You can lose breast fat by developing the muscles in your chest. Building muscle increases your metabolism and facilitates fat loss, notes the American Council on Exercise. The chest consists of two muscles, the pectoralis major and pectoralis minor. Train the muscles in your chest in three parts: upper, middle and lower. Train your chest muscles twice per week to develop lean muscle and melt away breast fat.

Incline Pushups

Performing incline pushups trains the muscles in the top of the chest. Place your hands on a flat bench with your palms shoulder-width apart and even with your chest. Press up so that your hands and toes are supporting your body weight. Inhale and lower your chest to the bench. Attempt to touch the bench with your chest. Pause for one second at the bottom of the movement. Exhale and press your chest up returning to the starting position. Perform three sets of 20 repetitions.

Decline Chest Press

Decline chest press works the muscles in the lower portion of the chest that give the breast a lifted appearance. The decline bench is tilted back at a about a 135-degree angle. Sit at the decline bench with a dumbbell in each hand. Lie back and hold the dumbbells even with your chest and face your palms forward. Exhale and press the dumbbells up and together over your chest. Inhale and lower the dumbbells back down the starting position. Do three sets of 20 repetitions. Use a weight that is heavy enough to challenge your muscles. Completing 15 repetitions should be difficult.

Bench Press

The bench press recruits the muscles in the middle of the chest. Lie back on the bench with the bar at eye level. Place your hands on the bar about shoulder-width apart. Grip the bar and lift it off the rack. Inhale while lowering the bar down to your chest. Exhale and press the bar back up until your arms are completely straight. Perform three sets of 20 repetitions. Train with heavy weight so that completing 15 repetitions is a challenge. Grab a friend to spot you so you don't drop the bar.

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