How Can You Get Rid of Chest Fat?


Quick Answer

To get rid of chest fat, start a weight-training program that focuses on your chest while also targeting the glutes and back, as these areas have the most muscle mass. Engaging the most muscle mass possible boosts your testosterone and metabolic levels, eliminating fat in your chest and other areas.

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Full Answer

  1. Begin with paired exercises

    Get a pair of 15- or 20-pound dumbbells, and lie down on an incline bench set to 45 degrees, facing the floor. Hang your arms down with the palms in. Pull the dumbbells up by squeezing your shoulder blades together and bending your elbows. Pause and bring the weights back down. Repeat as many times as you can for 30 seconds. Give yourself 30 seconds of rest. Stand in front of a box or bench that comes up to your knees. Hold one 15- or 20-pound dumbbell in your hands, cupping both palms around it as you hold it vertically below your chin. Bend your knees, push your hips toward the box, and squat until you feel the box or bench with your bottom. Stand back up. Repeat as many times as you can for 30 seconds. Repeat this pair of exercises four times and rest for two minutes.

  2. Move on to more complex exercises

    Lie down in a push-up position, holding a dumbbell in each hand about shoulder-width apart. Straighten your arms and make your body into a line from ankles to head. Bend your elbows, and bring your chest almost down to the floor. Push yourself halfway up and then come back down to the floor. Push yourself back to the starting point. Repeat as many times as you can in 30 seconds. Rest for 30 seconds. Take the pair of 15- or 20-pound dumbbells in your hands and hold them at your sides. Bend your knees slightly, and place your feet hip-width apart. Swing your arms backward, bending at the hips, and thrust the hips ahead, lifting your torso to stand upright and swinging your weights to your chest. Resist the temptation to lift the weights with your arms; let the momentum swing them. Keep swinging for 30 seconds.

  3. Incorporate these exercises into a larger workout routine

    Adding cardio exercises to your fitness routine also increases your metabolic rate and helps you get rid of fat, not just on your chest but all over. Consider adding cardio activities such as cycling, jogging or using an elliptical machine to help burn fat.

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