When it comes to burning chest fat, you need to take a few things into consideration. Weight needs to be lost throughout your whole body, you need to perform chest exercises and you have to follow a healthy diet plan. The exercises for your chest will help create definition and build muscle. This new muscle will increase your metabolism and contribute to fat burning.
Step 1
Eat foods that are high in nutrients and low in empty calories. Stay away from burgers, fries, wings, deep-fried onion rings, commercial baked goods, candy bars and ice cream. Stick with healthy staples, such as fruits, vegetables, lean meats, fish, whole grains, low-fat dairy and beans.
Step 2
Run for 45 to 60 minutes three days a week to promote fat loss. If you do not like to run, choose a type of cardio exercise that you do enjoy, such as indoor cycling, swimming, elliptical training, stair climbing or rowing.
Step 3
Lift a barbell to do bench presses. Lie on the bench with your feet flat on the floor and your knees bent 90 degrees. Grab the bar with both hands with a wide grip, push it off the supports and hold it directly above you. Slowly lower it down until it lightly touches your chest, then push it back up. Stop when your arms are just short of lockout and repeat.
Step 4
Execute a set of incline presses to target your upper chest. Lie on an incline bench with dumbbells in your hands and your arms extended above you. Face your palms forward and hold the weights an inch apart. Bend your elbows and lower the dumbbells. Stop when your upper arms are parallel to the floor, push the weights back to the starting position and repeat.
Step 5
Brace your lower shins under the pad on a decline bench to target your lower chest. Hold dumbbells in your hands with your arms above you and your palms facing your feet. Bend your elbows to lower the dumbbells. Stop when the weights are level with your upper stomach, then push them back up until they are an inch apart. Repeat for a series of reps.
Step 6
Perform a set of wide-grip push-ups using your body weight. Lie on your stomach with your hands about 6 inches wider than shoulder-width apart and your toes curled under your feet. Push yourself up until your arms are extended and tighten your core to create a straight back. Lower yourself down toward the floor until your chest is the width of your fist away. Push yourself back up and repeat.
Tips and Warnings
- Perform 10 to 12 reps and four to five sets of your chest exercises using the heaviest weights you can. Work out three times a week on the off days of your cardio. To avoid muscle imbalances, mix in some back exercises, such as rows, dead lifts, lat pull-downs and back extensions.
Things You'll Need
- Bench
- Barbell
- Incline bench
- Decline bench
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