How to lose weight in your chest: Tips for males and females

Every person has chest fat. But in some cases, the amount of chest fat is not normal. An excessive amount of chest fat is one of the signs of obesity. Chest fat is not only a sign of health problems but also a visual problem for many people.

Causes of chest fat

Most people are prone to obesity. Of course, a person who weighs more than 200 pounds can accumulate excess fat around the chest or hips in a way that can cause great discomfort. Because there’s a lot of stored body fat, rolls can often appear on both sides of the chest, which spread through the ribs and into the abdomen.


The main cause of increased fat in the chest is testosterone. Chest fat occurs because these hormones cause hair formation and muscle growth, making men look more masculine. In general, masculine women tend to have higher levels of hormones, which leads to tissue buildup in the body.

In males

Most men don’t have excess chest fat. However, when you gain too much body fat, your body deposits fat. If you lose fat, you can reduce the amount of chest fat.


It is unlikely that you will undergo a drastic change unless you lose more than 50 pounds. Your chest is not as fat as the rest of your body, and it is possible that losing body fat is unlikely to lose chest fat if you don’t lose significant weight.

In females

Most overweight women get extra chest fat because of their weight. If their weight stabilizes, they will be able to lose chest fat. This is difficult for some women, especially those who are genetically predisposed to plumpness.


Sometimes fat accumulates on the chest in the contact areas. This can be a sign of non-obvious health problems. In these cases, it’s better to see a doctor to exclude any dangerous diseases.


Gynecomastia is a condition that results in enlarged breasts from an imbalance of the hormones estrogen and testosterone. Gynecomastia is manifested by an increased amount of breast gland tissue. It can occur in men who are not overweight.


The cause of the disease is an imbalance of certain hormones. When men have a lack of testosterone and an excess of estrogen, it manifests itself as gynecomastia and causes swelling of the breast tissue.

In most cases, gynecomastia does not require urgent medical intervention and passes with time. But if you find that the disease does not disappear for a long time, I recommend seeing a doctor.

If your chest is enlarged due to excess weight, you may have pseudo-gynecomastia. In this case, you do not need special treatment. To understand how to lose weight in your chest, we advise you to read our article.

BMI and weight loss

BMI is the body mass index, the ratio between your weight and height. If you are overweight, your BMI is above 25. If you are underweight, your BMI is below 19.

There are many free BMI calculators online. To find out your body fat percentage, you need to know your height and weight.

Excess body fat is an important factor in the appearance of fat in the chest area. A poor diet and lack of physical activity can lead to obesity. A sedentary lifestyle is not only dangerous for obesity, but also for the development of serious health problems.

How long does it take to lose chest fat?

It all depends on your personal desire and approach. Chest fat is easy to lose, as long as it’s not much and the weight of the rest of your body doesn’t bother you.


I would still recommend a whole-body approach to get rid of the extra weight all over your body, but it will take a little more effort. Because it is hardly possible to target chest fat without dropping fat from the rest of your body.

If you want fat loss just on your chest, you will find all the information you need in this article.

An easy way to lose chest fat

Although it can be difficult, with proper diet and exercise, chest fat can be reduced, just like fat on other parts of the body. The most important thing is to be patient and combine diet, endurance training, and intense strength training for your chest. If you do these three things, chest fat will be a thing of the past.

With the right approach, you can get rid of excess chest fat pretty quickly. You need to combine diet, cardio exercises, and strength training for your upper body.

If you don’t want to exert yourself by going to the gym or doing difficult cardio exercises, increasing your activity will also help. Try cycling, gymnastics, or swimming. A little exercise allows our body to control our fat levels. But remember that this method will not help you completely get rid of excess chest fat.

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Losing chest fat

If you need help to lose chest fat, this article will help you. The best way to lose fat is to target specific body parts and focus on specific areas. Avoid losing weight all over your body, so you can easily achieve your goals. You need to start by preparing your chest for losing chest fat and then start planning your exercises and diet.

Three basic approaches to reducing chest fat

As already written, you need to combine diet and exercise. Ideally, you should combine all three methods: diet, cardio, and strength training. But in some cases, you can be limited to just two methods.

Without lifting weights

If you just want to get rid of a few extra pounds, you don’t have to do strength training. The right diet and endurance training will help you lose excess fat, but not build chest muscles.

Without cardio workouts

A combination of diet and strength training can help you build beautiful muscles, but your weight-loss efforts will be much harder without endurance training.


The fact is that our body burns fat faster when we are actively moving, and without endurance training, it burns much slower.

No diet

You can’t lose weight without dieting. If you continue to eat the wrong foods and consume large amounts of fat during exercise, you will only burn new fat and store fat that is already in your body. The stored fat that has been in your body for a long time is not going anywhere.

How can I lose weight with an exercise?

Perhaps medication and a healthy diet alone won’t help. In such a situation, your doctor may suggest that you make a fat loss plan. If your doctor approves of the exercise, it is better to start exercising to burn fat.

Losing chest fat is no different than losing fat elsewhere in your body.

No one can lose weight through chest exercises alone. All the circuits involved can burn fat the same way all over the body. You don’t need weight or equipment to lose fat. You can do a variety of exercises without equipment to increase your strength or tone your upper body.

Chest fat loss diet


The most important element of any diet is nutrition. The easiest way to limit your fat intake is to limit calories. A calorie deficit will help you keep your body fat intake to a minimum.We can start with nutrition. How should you calculate calories and how much you need to lose weight? Maintaining your body fat through dieting is a necessary part of maintaining a healthy weight. The formula below provides a simple way to keep calorie counts.

Counting calories

There are many ways to count calories. The following method is quite simple and safe because it is calculated based on your weight.

For men: you need to multiply your body weight in pounds by 10, and one of the values is 1.2 or 2.2.

For women: you must multiply your body weight in pounds by 9, and one of the values is 1.2 or 2.2.

Numbers 1.2 and 2.2 are determined by your physical activity. If you do not move much, use 1.2. If you are active, use 2.2. For most people, an average value of 1.7 is appropriate. This value is appropriate if you move enough throughout the day, but do not overexert yourself.

Here is an example calculation: a moderately active man weighs 180 pounds. You get the following formula: 180*10*1,5 = 2 700. So, this person needs to limit his food intake to 2 700 calories.

Weight loss by restricting calories

The calories we just calculated are the amount of food that will maintain the existing weight. Simply put, it is the maximum number of calories you need to consume per day to avoid gaining excess weight.


This number of calories will not allow new fat deposits to form, but neither will it help you get rid of the existing weight quickly.

Such a restriction is acceptable in combination with physical exercise. But for faster fat loss, you have to limit calories even more.

To know how many calories are necessary to lose one pound of fat per week, you need a deficit of 3,500 calories. This is about the same as a 500-calorie-a-day deficit.

To keep energy in your body, you shouldn’t limit yourself to such a small number of calories. It is better to allow yourself to consume 1,000 calories a day and thus get rid of one kilogram in two weeks.

Eating the right foods

The main rule for getting rid of fat from your chest is to limit fats. Your diet should contain plenty of proteins, as they help to build lean muscle.


Fats, on the contrary, are useless for muscles, so it is better to limit their consumption as much as possible. Because if you don’t restrict your diet, you will store fat that will not be easy to burn. You also should restrict your alcohol intake because alcohol is very high in calories.

A large amount of protein should be combined with complex carbohydrates. Do not forget to eat a lot of fruits and vegetables, as they contain a lot of vitamins. Fats are also necessary, but only healthy ones.

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Cardio exercise

Despite how important strength exercises are for gaining muscle mass, there is nothing better for burning calories than cardio exercises.

Cardio workouts can include a specific set of exercises, as well as running or cycling.

The most important thing is to maintain a fast pace. You should put as much energy into exercise as possible and take as few breaks as possible.

Cardio exercise makes our heart work harder, speeding up blood circulation and thus burning fat faster.


Running is one of the easiest, but no less effective, workouts. All you need are comfortable shoes and light clothes that do not restrict your movements.


Running helps you to reduce fat loss all over your body and increases the strength of your heart. Running is great for getting rid of fat in the upper body.

Try starting with short runs, gradually increasing your running time. You will see your body start to burn more and more fat as the exertion increases.


Riding a bike is one of the best cardio exercise options to consider. It’s best not to ride for less than thirty minutes, as over time our bodies start to burn calories faster.


If you find it difficult to ride high right away, start with an easy mode, but don’t spend too little time on it. Over time, you will start to burn about a hundred calories in 10 minutes.


The best and most challenging way to lose weight is through cardio workouts. You can find many free workouts online, or you can buy special workouts, such as aerobic exercise, created by professional athletes.

how to lose weight in your ches

These workouts put a lot of strain on the whole body. On average, they last 30 to 40 minutes and include workouts for different parts of the body.

Cardio workouts are usually assembled from the workouts of different athletes, so they can be very challenging and tiring at first. So, it’s better to start training with moderate-intensity cardio.

Weight training

There is a huge number of chest exercises. We have tried to select for you the ones that are the best for getting rid of chest fat. For this purpose, we have selected and described each technique in detail.


Strength exercises, unlike cardio, target a specific part of the body. Therefore, if you want to reduce the amount of chest fat, squats with barbells will not help you.

Also, don’t forget that without proper nutrition and at least minimal cardio, you can build up your chest muscle with strength training, but you won’t be able to lose fat.


Push-ups are one of the most well-known exercises. The basic nature of this exercise does not make it ineffective. On the contrary, it is very useful for those who want to burn fat in the chest area.

How to do push-ups:

  1. Stand in a high plank pose and place your arms relative to your torso at a 45-degree angle, slightly bigger than your shoulder width. Keep your back straight.
  2. Bend your arms at the elbows and almost touch the floor with your chest.
  3. As you exhale, push yourself off the floor with your body weight resting on your hands.

Push-ups are very good for getting rid of chest fat. You transfer your body weight to your arms and lift with your hands only. This allows you to tone your shoulder and chest muscles.

The bench press

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The bench press engages the shoulder, chest, and triceps muscles. If you are just starting out in strength training, use only a barbell without any additional weight. Once you feel better, add more weight.The bench press falls under the category of weightlifting, so it is not recommended that you do it without a trainer. Performing this task without the coach’s supervision can lead to injury.

How to Perform the Bench Press:

  1. Lie on a bench with a straight back, so that your shoulder blades are resting on the bench. Place your feet on the floor.
  2. Take the barbell in your hands. Your hands should be a little wider than shoulder width.
  3. Lift the barbell so that your arms are completely straight and take a deep breath.
  4. Lower the barbell so that it touches your chest, but does not put pressure on it.
  5. Slowly raise the bar to the top position. Don’t forget to breathe.

If you find it difficult to lift the barbell, don’t overdo it. If you strain your arms too hard, you may not be able to hold the bar, and it will fall on you. Be careful and never hurry.

Dumbbell press

Another exercise that will help you get rid of chest fat is the dumbbell press. For this exercise, you will need a pair of dumbbells. It is best to start with light dumbbells, moving on to heavier dumbbells only after your chest muscles get stronger.

Dumbbell press

This exercise will give equal attention to both sides of your chest. Adjust the bench on which you will perform the dumbbell press so that the angle at which you lie is less than 45 degrees.

How to Perform the Dumbbell Press:

  1. Sit on the bench so that your back rests on it. Lower your feet to the floor.
  2. Take the dumbbells in your hands and place them on your knees or keep them parallel to the floor.
  3. Slowly raise your arms and extend them straight over your shoulders until fully extended. Keep your arms straight over the shoulders. Make sure your palms are facing away from you.
  4. Slowly lower your arms back to the starting position and take a deep breath.
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Try not to overstretch your muscles and use only those dumbbells that you are able to lift. Using dumbbells that are too heavy will lead to injuries and muscle tears.

Dumbbell pullover

The dumbbell pullover is a great exercise to get rid of excess weight in the chest. You only need one dumbbell for it.

It is quite a complex exercise, but it is very effective at the same time. It works the shoulders, biceps, and pectoral muscles at the same time.

How to do a dumbbell pullover:

  1. Lie with your back on a horizontal bench and lower your feet to the floor.
  2. Take one dumbbell in each hand and lift it over your chest with your arms slightly bent at the elbows.
  3. Slowly lower the dumbbell in an arc behind your head, keeping your arms half-bent, until you feel a slight stretch in your chest.
  4. Return the dumbbell to its starting position over your chest, lifting it along the same trajectory as you lowered it.

After your workout, do chest stretching exercises.

Gironda dips

This exercise is one of the simplest, but no less effective. You will need two parallel bars. If you don’t have access to this equipment, you can use the backs of two chairs.


How to do Gironda dips:

  1. Stand between the two bars and grasp each bar with your hand.
  2. Lift your body with your arms so that your legs are hanging in the air. Keep your whole body straight.
  3. Begin to bend your arms and lower your body so that your arms are bent at a 90-degree angle.
  4. Slightly tilt your chest forward, this will increase the strain on your chest muscles.
  5. Lift your body again, straighten your arms and push your body back to the starting position.

This exercise may seem very simple and impossible at the same time. Try to perform it so that you feel the tension in the muscles, but do not overstretch them.

Example of chest strength training

You can try this simple workout to strengthen your chest. Don’t forget to do stretching after your workout. Even if you decide to follow this example, it is better to do it with a trainer.

Chest workout:

  1. Push-up: 2 sets to fatigue
  2. Bench press: 4 sets of 6-8 reps
  3. Dumbbell press: 2 sets of 8 to 10 repetitions
  4. Dumbbell pullover: 4 sets of 10-12 repetitions
  5. Gironda dips: 4 sets of 10-12 repetitions

The last part: Posture

After the hard work is done, there is one last step left to help your body reduce chest fat. It takes us all day to sit at the wrong desk and write on the keyboard. More often than not, we do it in a position that rounds our shoulders and messes up our spine.


Make the most of your work time by sitting up straight. Lift your chest and bring your shoulder blades together, this will immediately correct your posture. It is very important not to forget about posture because it not only increases the fat on the chest but also spoils our spine. Keeping our posture straight also helps with neck and shoulder problems.
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Frequently asked questions

What causes chest fat?

Too much chest fat is often caused by excess body fat. A healthy diet and frequent exercise can reduce the growth of fat cells in the areas responsible for chest fat. If you lead an inactive lifestyle and eat poorly, it contributes to the accumulation of fat. Especially if you are prone to obesity, you need to watch your lifestyle.

Can you lose chest fat naturally?

Losing fat in the chest area is not like losing weight anywhere else in our body, but losing chest fat does not mean that you lose weight in the whole body. The best way to get rid of extra pounds is to lead an active lifestyle and eat right. This way, you will lose chest fat naturally.

Will my chest decrease if I lose weight?

To reduce the size of your chest, you need to lose weight. People lose extra calories by increasing the calorie deficit they consume and by eating a healthy diet. Eating low-calorie, high-nutrient foods can directly reduce chest fat.

How can I reduce my chest fat?

You need to exercise and follow a proper diet. Proper diet, active lifestyle, and exercise are guaranteed to get rid of excess weight.

The best way to have fat loss in your chest area is to see a specialist. A nutritionist can help you choose the right diet, and a trainer can help you make an exercise plan. If, for some reason, you cannot use the services of a specialist, follow the instructions written in this article.


Too much chest fat can be a really serious problem for many people. In my article, I tried to suggest the most accurate and useful way to get rid of excess fat. You must remember that the best way to get rid of fat from your chest area is a combination of diet, cardio, and strength training.

Author of article
Steven Hopkins
Welcome to my website, or even a blog. For the past 15 years, I have regularly visited the gym, spending at least 2 hours a day there. I love protein shakes, quality athletic shoes, and I know a lot about exercise equipment. This is my hobby. Every day I run kilometers on the treadmill, do dozens of push-UPS, and hundreds of pull-UPS on the uneven bars. Sport is my life...  
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