Are you proud of your chest fat? If no, then this article is for you.

Most flabby chests are the results of excess fat that is stored in the chest area due to unsuitable lifestyle. Under-developed pectorial muscles, an unhealthy diet, insufficient physical activity can lead to fat accumulation in the chest.

This article focuses on some of the tips on “How to reduce chest fat” so that you can lose fat in a much faster and in an efficient way.

How to reduce chest fat efficiently

Do you think you can get rid of your chest fat by performing a gazillion of chest exercises? Research shows that spot-reduction is impossible.

Have you seen someone with visible 6-pack abs and a fatty chest? Probably not.

However, you can get rid of your chest fat by performing an overall body workout. Lowering your overall body fat composition automatically reduces your fatty chest.

In order to fasten up the process of losing chest fat, you need to keep your diet in check as well.

Changing your diet plans


Keeping your diet in check is as essential as working out in the gym. If you spend two to three hours in the gym and eat junk foods and sugary drinks, you won’t lose any of the fat.

Let’s keep it simple. In order to lose body fat, you need to consume fewer calories than your body actually needs. First of all, calculate your BMR. Then adjust your BMR according to your physical activity. Here are some parameters on which you can calculate your Total Daily Calorie Requirement.

  • If you rarely exercise, multiply your BMR by 1.2
  • If you exercise on 1 to 3 days per week, multiply your BMR by 1.375
  • If you exercise on 3 to 5 days per week, multiply your BMR by 1.55
  • If you exercise 6 to 7 days per week, multiply your BMR by 1.725
  • If you exercise every day and have a physical job or if you often exercise twice a day, multiply your BMR by 1.9

After having figured out the parameter on which you would fit in, you need to lower your calories by a margin of 500 to 600 calories. Those deficit calories would allow your body to burn excess fat that is stored.

Read about the vegetarian weight loss diet plan here.

Tracking your calories and your macros

calorie tracker

You’ve come a long way. After calculating your TDEE (Total Daily Energy Expenditure), you need to formulate a meal plan that would suit you.

Foods contain calories and are divided into protein, carbohydrate, and fats. Each of these macros has a specific number of calories per gram.

Protein = 4 calories per gram

Carbohydrate: 4 calories per gram

Fat = 9 calories per gram

Now with all the Android and iPhone apps, you do not need to count the calories that you consume manually. Just scan the barcode of the food and you’re good to go. Learn more about calorie tracking apps here.

Exercises to target your chest fat

As mentioned earlier, there is no particular exercise that will help you reduce your chest fat only. It is an overall body process and you will reduce chest fat as your body fat percentage drops.

Research suggests that a combination of high-intensity cardio and weight training helps you burn fat efficiently and in a faster manner, provided that you keep your diet in check.

So here are the exercises that will guide you on how to reduce chest fat.

PART 1: Targeting Chest Area

1. Bench Press

Type: Strength
Main Muscles Worked: Chest
Equipment Needed: Barbell or a dumbbell
Level: Beginner

bench press


  1. Lie back on a flat bench and hold the barbell using a medium width grip. Lift the bar from the rack and hold it straight above you with your arms locked. This will be your starting position.
  2. Now, slowly lower the barbell until it touches your middle chest area. Make sure that you are in full control of the motion. Do not bounce off the barbell from your chest.
  3. Push the barbell back to the starting position and when you are done re-rack the barbell.
  4. Complete the exercise as recommended by your instructor.

2. Push Up

Type: Strength
Main Muscles Worked: Chest
Equipment Needed: Body
Level: Beginner


  1. Lie on the floor with your face facing towards the ground. Support your body with the help of the palm at a width that is a little wider than your shoulder width.
  2. Lower your body until you are close to touching the ground with your chest.
  3. ush your body with the help of the palm until you reach your initial position.
  4. Complete the movement as recommended by your instructor.

3. Incline Dumbbell Flyes

Type: Strength
Main Muscle Worked: Chest
Equipment Needed: Dumbbell
Level: Beginner

incline dumbbell fly
Source: Womenly


  1. Lie on an incline bench and hold a pair of dumbbells with your hand. Extend your arms straight above your chest area.
  2. Now open your arms with a slight bend at the elbows.
  3. Now, bring the dumbbell to the initial position.
  4. Complete the movement as desired.

You can also do variations of this exercise.

  1. Flat Dumbbell Flyes: The mechanism is the same, but instead of lying on an incline bench, you’ll be using a flat bench.
  2. Decline Dumbbell Flyes: Same goes with this movement. Lye on a decline bench and perform the movement.
  3. Cable Flyes: A variation of dumbbell flye, but instead of the dumbbells, you’ll be using resistance cables. This exercises has lots of variation and can be used to target the chest area.

PART 2: Cardiovascular exercise


Although weight training can build muscle, you cannot neglect cardiovascular exercises if you want to lose body fat. Cardiovascular exercises can increase your metabolism significantly provided that you do HIIT workouts.

imple changes like walking, cycling, jogging can help you burn calories and fat.

Combining cardiovascular exercises and weight training can help you achieve your goals faster. For example, aim for 30-minutes of cardio sessions in the morning and do weight training exercise in the evening.

Learn more about HIIT sessions here.



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