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Extra fat on the chest is most commonly the result of eating too much and not exercising enough. Improving your eating habits and exercising regularly will reduce chest fat, as well as reduce your risk of cardiovascular disease and Type 2 diabetes. Sculpting a lean chest requires a combination of fat-burning aerobic exercise and muscle-building, weight-bearing exercises.
Burn chest fat with 150 to 300 minutes of aerobic exercise a week. Pick several activities that you enjoy to avoid burnout and plateaus. Exercises that use the upper body as well as the lower body, such as rowing, kickboxing, tennis and swimming, will provide additional chest-toning benefits.
Do pushups to build the pectoralis muscles in the chest, as well as the deltoids, triceps and abs. Start in a pushup position with your hands a few inches wider than your shoulders and your legs extended back with your weight on your toes. If you are a beginner or have back strain, put your knees on the floor, keeping your torso and hips straight. Bend your elbows to lower your body until your upper arms are parallel to the floor. Push back up and repeat doing as many sets as you can with proper form.
Do 12 to 15 dumbbell pullovers to work the pectoral muscles, as well as the lats, rhomboids and triceps. Lay on your back on a bench or the floor. Hold one dumbbell in both hands over your chest. With arms extended, but not locked, lower the weight over your head until you feel a stretch in the chest. Return to the start position and repeat.
- Include a healthy diet with your workout regimen to speed up fat loss.