Who doesn’t want perfect pecs? But it often seems like a pretty difficult task to lose chest fat. But it is for sure possible. All it needs is hard work, a little patience and the right choices on diet and exercises. It is just as losing fat at other parts of our body. In this article let us see all about chest fat and various exercises needed to reduce it.

How do we lose Chest Fat?

The very first thing to know about losing chest fat is that you cannot just lose your chest fat. The concept of losing fat from just one part of your body is called spot reduction. Various researchers have proved this theory to be false. They found out that spot reduction is a complete myth, and there is no way that one can lose fat from just the belly or chest.

A study conducted on 40 overweight and obese women for 12 weeks found that resistance training of the abdominal area had no effect on belly fat loss.

This just shows that our body doesn’t work that way. It loses the overall body fat rather than of just one body part. Thus, if you follow the diets and exercises of spot reduction, chances are it is going to fail.

So, what else to do now? Aim on losing overall fat, but concentrate more on the chest area. Choose your diet and exercise accordingly. You don’t need to go to a fancy gym or hire a trainer for your workouts. You can actually practice a few exercises at your home to gain your dream body.

So, here are some of the exercises that can help with losing your chest fat:


Taking push-ups can never go wrong. It’s the classic exercise that you can adopt in your daily routine to build up those pecs. If you find taking push-ups at the beginning difficult, then start with knee push-ups, which are considerably easier. Slowly you can transcend towards the regular ones and can master it.

Push-up is the best exercise which targets your chest and upper body. It strengthens your upper muscles and increases your chest and arm strength. This exercise works the pectoral muscles in your chest and the triceps. These are the muscles in the back of your upper arms.

Here is how you do a push-up:

  1. Get down on your feet and palms, placing your hands slightly wider than your shoulders.
  2. Straighten your arms and legs.
  3. Lower your body until your chest nearly touches the floor.
  4. Pause, then push yourself back up.
  5. Repeat.

Bench Press

The bench press is a compound exercise that involves the pectoralis major of the chest and the deltoid muscles of the shoulder. As a bonus, it also strengthens the triceps of our upper arm. It builds strength as well as encourages the growth of these muscles. 

If you’ve never done a press-up before then you need to focus on doing one quality rep at a time, and gradually building up your strength until you can do ten good reps without stopping.

These are the steps to do a bench press:

  1. Lie flat on your back on a bench.
  2. Grip the bar with hands just wider than shoulder-width apart, so when you’re at the bottom of your move your hands are directly above your elbows. This allows for maximum force generation.
  3. Bring the bar slowly down to your chest as you breathe in.
  4. Push up as you breathe out, gripping the bar hard and watching a spot on the ceiling rather than the bar, so you can ensure it travels the same path every time.

Dumbbell Pullover

The dumbbell pullover is often the favorite of workout enthusiasts worldwide. It’s a classic move for building a bigger, stronger chest. As such, it’s often placed first in mass-building chest workouts

The dumbbell pullover can help increase chest, back, and serratus size and strength, at the same time. By performing this exercise for moderate to higher repetitions, you can increase the stretch placed upon the upper body muscles and provide great stimulus for growth.

These are the steps to do a dumbbell pullover:

  1. Hold a low or medium weight dumbbell above your chest and have your elbows slightly bent.
  2. Slowly lower the dumbbell back over your head all the way down like in the animation above.
  3. Make sure you do this slowly and you feel the stretch.
  4. Go for about 3 sets initially with 10-12 repetitions in one set. Perform this exercise 3 times a week.

Cable Crossover

The cable crossover is an isolation move that will directly target the chest muscles. Bodybuilders often suggest this exercise because it does wonders for the definition of your chest muscles. Typical incline pressing movements place a great deal of stress on your chest area, which makes the muscle fibres around the collarbone hard to workout

These are the steps to do a cable crossover:

  1. Set the handles at both ends of the pulleys at the highest level. 
  2. Stand in the centre of the machine with feet shoulder-width apart. 
  3. Bend your torso forwards slightly, keeping your spine neutral and back straight, and bend your elbows slightly as well, with your wrists facing the floor. 
  4. Keeping your core engaged, pull both handles down and across your body. 
  5. Squeeze your chest muscles in this fully contracted position (the handles don’t have to be touching). 
  6. Slowly reverse to the start position, keeping the bend in your elbows throughout.


Runner, Race, Competition, Female

Doing just strength training isn’t sufficient for getting those awesome specs. You need focus on your cardio as well. Cardio helps in burning fat throughout your body, thus not leaving your chest behind. When cardio sheds kilos, it doesn’t care for the part it is shedding. Thus, doing regular cardio keeps you in great shape. You can choose various options for cardio such as:

  • aquatic exercises.
  • zumba
  • running outside at a moderate pace
  • jumping rope
  • biking and trekking

For best results, aim for 20 to 40 minutes of cardio, four times a week.

Which of these exercises is more effective?

An ACE-sponsored study led by Whitnee Schanke, M.S., John P. Porcari, Ph.D., and several researchers from the University of Wisconsin, La Crosse compared 9 of the most common chest exercises.

They wanted to find out how effective each movement was for activating the Pectoralis Major (Largest muscle of the chest). 

These exercises included:

  • Barbell Bench Press
  • Pec Dec Machine
  • Bent-Forward Cable Crossover
  • Chest Press Machine
  • Incline Dumbbell Fly
  • Dips
  • Suspended Push-up
  • Stability Ball Push-up
  • Standard Push-up

These were the best exercises that were found out on the study:

  • The barbell bench press was first and there was no surprise there.
  • The Pec Dec was second, which involves high machinery and you can try it out only at the gym.
  • The cable crossover was the third best exercise.

All of the above exercises do their work very well for our body parts. But when it comes to chest the above three does wonders. But not all the exercises can be done easily. Thus, beginning easy and slowly building up your strength is the secret to losing chest fat.


Losing chest fat is no party treat. Often people begin with the exercise and diet for it, but lose hop halfway. But one must remember that there is no shortcut when it comes to chest fat. It forces us to go through the long way. But the end results are worth it. So, quit procrastinating, and get your workout mode on. 

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