Overview
If you have chest fat that you want to get rid of, you're most likely carrying excess weight on your body. Bench-press exercises are not the solution; to lose that fat, it takes more than targeted strength exercises. Get rid of your chest fat by getting active, losing weight and toning up.
Step 1
Lose extra pounds to eliminate fat. Determine how much weight you need to lose to get within your ideal weight range. Set up a solid nutrition and exercise plan that you can stick with. While you cannot target where you want to lose the fat, reducing your overall caloric intake and maintaining an active lifestyle will help you lose fat all over, including in your chest.
Step 2
Increase your aerobic exercise--the best and fastest way to lose weight. Choose an exercise that is appropriate for your current physical fitness. If you are a beginner, start with walking. The USDA recommends 60 to 90 minutes of aerobic exercise a day to lose weight, and maintain your weight loss. More advanced exercises include running, swimming, cycling or any other sport that gets your heart rate up for a sustained period of time. Burning additional calories is the most effective way to lose fat from you whole body, including your chest.
Step 3
Work on toning and strengthening exercises. If you want to avoid a bench press and other weights or machines, use your body weight for resistance. Try push-ups. To get the most benefits from push-ups, keep your body straight from your ankles to your head. Slowly lower your entire body so your hips and chest barely skim the ground at the same time. Advanced decline push-ups, where your feet are elevated on a chair or bench above your chest, target your upper pectoral muscles, which can help lift your chest area.
Step 4
Keep a good variety in your exercise routine to lose chest fat. Continue to increase your intensity, frequency and duration of exercise. This will keep your metabolism high so you burn the most calories. Variety also helps to reduce boredom, which can hinder your routine, causing you to miss workouts or not exercise as hard.
If you have chest fat that you want to get rid of, you're most likely carrying excess weight on your body. Bench-press exercises are not the solution; to lose that fat, it takes more than targeted strength exercises. Get rid of your chest fat by getting active, losing weight and toning up.
Step 1
Lose extra pounds to eliminate fat. Determine how much weight you need to lose to get within your ideal weight range. Set up a solid nutrition and exercise plan that you can stick with. While you cannot target where you want to lose the fat, reducing your overall caloric intake and maintaining an active lifestyle will help you lose fat all over, including in your chest.
Step 2
Increase your aerobic exercise--the best and fastest way to lose weight. Choose an exercise that is appropriate for your current physical fitness. If you are a beginner, start with walking. The USDA recommends 60 to 90 minutes of aerobic exercise a day to lose weight, and maintain your weight loss. More advanced exercises include running, swimming, cycling or any other sport that gets your heart rate up for a sustained period of time. Burning additional calories is the most effective way to lose fat from you whole body, including your chest.
Step 3
Work on toning and strengthening exercises. If you want to avoid a bench press and other weights or machines, use your body weight for resistance. Try push-ups. To get the most benefits from push-ups, keep your body straight from your ankles to your head. Slowly lower your entire body so your hips and chest barely skim the ground at the same time. Advanced decline push-ups, where your feet are elevated on a chair or bench above your chest, target your upper pectoral muscles, which can help lift your chest area.
Step 4
Keep a good variety in your exercise routine to lose chest fat. Continue to increase your intensity, frequency and duration of exercise. This will keep your metabolism high so you burn the most calories. Variety also helps to reduce boredom, which can hinder your routine, causing you to miss workouts or not exercise as hard.
