Best Way to Remove Chest Fat

Bench Press At Gym
The bench press can help you remove chest fat. (Image: Ibrakovic/iStock/Getty Images)

Chest fat can be tough to hide with clothing and is undesirable to both men and women. If you’re willing to put the time in, you can lose your chest fat through a regular exercise program that includes burning fat and calories through cardiovascular activities and strength training exercises, such as the bench press and chest flies. Along with toning and sculpting the chest area, the extra muscle that you build can help boost your metabolism and facilitate fat burning.

Cardiovascular Exercise

Step 1

Engage in a regular cardiovascular exercise program that includes four to six workouts per week, with each session lasting for 30 to 60 minutes, to burn fat on your chest, as well as the rest of your body.

Step 2

Choose activities that require a greater amount of energy exertion and therefore will burn a larger quantity of calories. For example, Harvard Health Publications reports that you can burn between 300 and 444 calories in 30 minutes doing high-impact step aerobics, depending on your height and weight. Likewise, vigorous stationary biking can burn between 315 and 466 calories in the same amount of time, also depending on your height and weight.

Step 3

Pick different forms of exercise throughout the week to avoid injuries that can be caused by repetitive use of the same muscles. Mix it up by including running, indoor cycling, a step-aerobics class and the rowing machine, among other options.

Bench Press

Step 1

Lie on your back on an exercise bench with your feet flat on the floor.

Step 2

Hold a barbell in your hands, slightly wider than shoulder-width apart and with palms facing out, and place it a couple of inches above your chest.

Step 3

Push your arms and the barbell straight up toward the ceiling while keeping a very slight bend in your elbows to avoid locking them out.

Step 4

Hold the barbell in this position for one breath, then slowly lower it to your starting position. Complete a total of three sets of 10 to 12 reps each.

Chest Flies

Step 1

Lie on your back on an exercise bench with your feet flat on the floor.

Step 2

Hold a dumbbell in each hand with your palms facing in, the weight depending on your ability. Place the dumbbells so that they are touching each other directly over your chest, with a slight bend in your elbows.

Step 3

Open your arms out to the sides until they are parallel to the floor.

Step 4

Engage your chest muscles and bring your hands back together over your chest. Complete a total of three sets of 10 to 12 reps each.

Things You'll Need

  • Running shoes

  • Stationary bike

  • Rowing machine

  • Exercise bench

  • Barbells

  • Dumbbells

Tip

Meet with your healthcare provider before beginning any new weight loss or exercise program.

REFERENCES & RESOURCES
Load comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.