Chest fat may not be as serious as visceral fat in the abdomen, but it can still make you feel self conscious when you take your shirt off and jump in a swimming pool. If you want to build a fat-free chest, you can do so by performing several key exercises. Even though building muscle can help increase your metabolism and create better definition, you still have to burn the fat as well. Aim for 10 to 12 reps, do four to five sets of each exercise and take at least one day off in between chest workouts.
Cardiovascular Training
To get rid of fat at any location on the body, you must do cardio, being that spot reduction is not possible. Any type of cardio can be done as long as you enjoy it and it gets your heart rate elevated. Running, biking, swimming, elliptical training, stair climbing and kick boxing are all examples. Perform at least 45 minutes of cardio three times a week.
Chest Presses
Do chest presses on a flat bench with dumbbells. Lie on the bench and extend your arms straight above your body. Hold the dumbbells an inch apart with your palms facing forward. Slowly lower the weights down by bending your elbows. Stop when you feel a strong contraction in your chest, push the weights back up and repeat.
Incline Presses
Incline presses put emphasis on your upper chest muscles and are performed with dumbbells. Lie on an incline bench and hold the weights directly above you with your palms facing forward. Lower the weights down by bending your elbows. Stop when you feel a strong contraction in your upper chest and push the weights back up. Bring them toward each other, stop them an inch apart and repeat.
Decline Presses
Perform decline presses with dumbbells on a decline bench. Lie on the bench with your lower shins braced under the padded supports. Push the weights straight above you and hold them an inch apart with your palms facing your knees. Lower the weights down until they are by your upper stomach, push them back to the starting point and repeat.
Wide-grip Push-ups
Wide-grip push-ups are body weight exercises that are done from a face-down position on the floor. Place your feet shoulder-width apart and place your hands about 6 inches wider than shoulder width apart. Push your body up in the air and contract your abs to form a straight back. Lower your chest down to a fist-width from the floor, push yourself back up and repeat. Do not let your arms completely lock out when you push up.
Chest Passes
Chest passes are done with a medicine ball. Stand with your feet shoulder-width apart and hold the ball firmly against your chest with both hands. Throw the ball to a partner forcefully and fully extend your arms when you throw it. Catch it back and throw it again. Keep throwing and catching for a set of reps.
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