Is it possible to lose chest fat

To further target your chest, you are urged to do the inclined push-up instead of just the basic variation. You will need an elevated platform, bench, or even use your couch if you are exercising from home. Follow these steps to ensure you correctly do an inclined push-up:. The second exercise you can try is a bench press. You must use a bar to further target your chest fat. This falls in the category of weightlifting, meaning the chances of having and sustaining injuries are quite high.

Due to this, ensure you do this exercise with guidance from your gym instructor. Similarly, ensure you consult with your doctor prior to shifting to exercises that incorporate equipment. Here is a step-by-step guide to help you master this workout:. If you wish to cinch your waist, tone up your bat wings, blast away the muffin top — our fitness app was created to cater to all your needs! The other workout to give a shot to trim lower chest fat is the dumbbell presses. This will mean that you need to use some dumbbells.

Before purchasing or picking the dumbbell weights, talk to your trainer. They will recommend the best loads based on your weight, goals and fitness level. Likewise, allow them to guide you through the correct form of the dumbbell press 4.

The other exercise that can help you get your chiseled chest involves a piece of equipment known as the barbell. Before you decide on what barbell to use for this exercise, consult with your fitness coach 6. For beginners this can easily be detrimental as loads will differ and excessive loads can be unexpected.

If you are a lady and want to blast chest and armpit fat, then try any of these exercises:. Running is one of the expert-recommended workouts you can try if you want to reduce chest fat over time 1. This natural technique is quite efficient as it helps you to trim fat throughout your body. Running is quite easy and all you need to get started is some good running shoes and gear. However, before you start running as your workout plan, sit down with your doctor for the go-ahead.

Running increases your heart rate, thereby helping you burn fat more quickly. If you are looking for ways on how to get rid of chest fat in as little as a week, then try running. Regular running over one week may help you melt fat and lose that nagging chest or armpit fat. Parallel-bar dips are exercises you can do at home to get rid of lower chest fat and gain chest muscles. They actively engage your arms, chest, back and shoulders, so expect to feel some burn in one or all of these parts when performing the parallel-bar dips.

To perform this exercise, you will need a set of parallel bars. They must be firmly pressed on the ground as wobbly bars may result in injuries.

The key to performing this exercise correctly is in leaning slightly forward when doing the dip 8. This helps to engage your chest area. Here are the steps to follow to ensure you do parallel-bar dips properly:. This technique can be overwhelming, especially for beginners.

If you cannot perform such a complete dip using the above method, then try this variation:. Swimming is another low-impact exercise females can consider when trying to reduce chest fat 2. Swimming is quite fun, meaning it is bound to double your enjoyment element. If this is your favorite activity, then you will hardly notice you are working out. Swimming actively engages both your arms and chest muscles. So, if you were debating on how to get rid of chest fat after you lose muscle, try swimming.

This will not only carve away fat around this area but also tone it. Resistance training with weights or calisthenics builds muscle, which in turn burns more calories just by living.

As your BMI score declines and your body grows more lean, your fatty chest will, metaphorically speaking, begin to melt away with the rest of your body fat. Maybe underneath a vast layer of blubber, you have magnificently well-developed pectoral muscles. This possibility is worth mentioning because it's good to understand that fat and muscle exist independently of each other. However, it's more likely that your pectorals are underdeveloped and could use some work. Where to begin? For starters, do push-ups.

They not only work your pectorals, arms and shoulders, but they'll strengthen your upper-back muscles and put your posture right, which will naturally make you appear to have a flatter chest. If you're feeling and ambitious and want to add some bulk, hit the gym. A study by the American Council on Exercise found the three most effective chest exercises to be the barbell bench press, the pec deck and bent-forward cable crossovers.

Read more : Best Upper Chest Workout. Fitness Workouts Upper Body Exercises. Lisa Maloney, CPT. Lisa holds a personal trainer certification through the University of Alaska Anchorage, with more than 4, hours of hands-on experience working with a variety of client needs, from sports teams to post-rehab populations and weight loss, in one-on-one, small group and large group settings. Martin Booe.

Some exercises for targeting the chest muscles include the bench press and pushup. It is possible to perform these exercises with or without weights. In most cases, chest fat results from having too much body fat in general.

Sometimes, though, chest fat occurs due to a health condition. As they age, many people experience sarcopenia, which is a loss of muscle tissue that occurs over time. A person with sarcopenia will have more body fat than someone without the condition. In females, hormonal changes can cause the breasts to grow. Anyone who notices unusual changes or lumps in the breasts should speak to their doctor.

A possible cause of chest fat in males is gynecomastia, which is an increased amount of breast gland tissue. Breast glands are present in males and females, but they are usually small in males. Gynecomastia might be the result of hormone imbalances, obesity , or aging. Experts have also linked the condition with the use of certain drugs , including:.

In some cases, people with gynecomastia may have an underlying health condition , such as:. In addition to dietary changes, exercising at home may help a person lose chest fat.

Some good exercises for targeting the chest muscles at home include:. Many activities outside of a gym can help with weight loss. The Department of Agriculture give some examples of how many calories a male weighing pounds 70 kg might burn during 1 hour of various activities:. Exercising outdoors is also a good way to increase vitamin D levels from the sunlight, though a person should take care to apply enough sunscreen. Most people can reduce chest fat through a healthful diet and regular exercise.

The type of exercise can take many different forms, ranging from HIIT to strength training. Usually, a combination of different types of exercise is best. Excess body fat might also be the result of a health condition.