How to Get Rid of Chest Fat – Effective Fat-Burning Exercises Plus Tips to Reduce It

how to lose chest fat

Generally, when you have a lot of fat in your body, this can result in giving you the chest fat you dislike.

According to the World Health Organization, chest fat is associated with obesity and in 2019, around 1.9 billion adults worldwide are reported to be overweight.

Furthermore, if you want to get rid of chest fat or you want to put it into shape, that is kind of challenging especially during this time of the pandemic.

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How to Reduce Chest Fat Effectively – All You Need to Know

reduce chest fat

So, if you want to learn how to reduce this fat hanging around in your chest, reading this article will give the best tips and best exercises you will ever need.

How to Know If You Have Unhealthy Chest Fat?

Sometimes you tend to wonder: “Is this fat on my chest an excessive one or is it just a normal part of my body?”

When you get to be this conscious, the answer is yes for the first question, but, there is no need to worry a lot as this might not be a major issue.

The only problem is when this fat on your chest is associated with you, being obese.

So, how will you know if you have to lose this unhealthy fat?

Take note that for you to know your body fat, including the fat on your chest, you must know your Body Mass Index or BMI.

You might want to consider using a BMI calculator to see accurate results.

According to the American Heart Association, anyone who has a BMI of 25-29.9 is considered overweight and those with 30 or more are considered obese.

If you have any of these two, it is a must for you to burn fat on your chest.

However, understand that it is also advised to not wait for the time for you to have those high BMI.

If you have a lot of fat in your body, including the fat on your chest, this can pose many risks to your health.

Patients with a BMI of 24 are suggested to reduce the fat on their chest through the following ways which will be discussed in this article.

Causes of Chest Fat

Too much body fat levels in everyone’s body cause fat accumulation on the chest but this is not the only focus.

It is not just about an unhealthy diet and lifestyle.

Rather, this fat on your chest is caused by different factors and these are exactly what contributes to this fat accumulation.

Some of these are the following:

1) Sarcopenia

As you age, you tend to experience muscle mass loss (increase in muscle size) and when you have this condition, you tend to gain more fat and not more muscle.

According to medical doctors from Alabama USA, reduced physical activities can lead to fat accumulation, especially in patients with Sarcopenia.

2) Gynecomastia (man boobs)

In males, gynecomastia (man boobs) is referred to as the condition where this group of people is having enlarged breasts (pectoral muscles).

However, do be mistaken. If you have a healthy BMI and you are experiencing these man boobs, this is not related to the fat on the chest.

Because of this, it is advised to immediately seek medical care to safely lose man boobs properly.

Moreover, for females, if you feel like the fat on your chest comes with lumps, it is also advised to seek medical care.

3) Medications

Some medications you take come with different side effects and some of these side effects include fat on the chest.

Just, for example, the medications steroids.

According to a study by medical doctors from India, steroids may increase the levels of estrogen in your body.

Eventually, when these levels are high, there is a tendency for you to experience enlargement of your breast tissue.

Other medications and substances that may cause the accumulation of fat on the chest include marijuana, methotrexate, amphetamines, ACE inhibitors, and fluoxetine.

4) Health Problems

It is also important to know that even your current or pre-existing health conditions may possibly cause fat on the chest.

For example, lung cancer.

According to medical professionals from Pennsylvania, USA, doctors consider checking the fat on the chest of patients during lung cancer screening.

Moreover, other conditions associated with increased fat on the chest include liver disease, kidney disease, hypogonadism, hormonal imbalance, and cystic fibrosis.

As you see, having accumulated fat on the chest does not simply mean you have a lot of stored body fat.

Furthermore, knowing that this is caused by different factors, it is a must for you to take care of your health and prevent the occurrence of it in your body.

Best Home Diet To Reduce Chest Fat

During this time of the pandemic, consuming home-cooked meals is unavoidable.

Although safer and nutritious, there are times when the fat on your chest just doesn’t play along with these tasty meals.

So, to avoid the production and build-up of fat on your chest while staying at home, you might want to consider the following healthy diets:

1) Intermittent fasting

intermittent fasting

According to medical professionals from Canada, intermittent fasting can be used as a treatment for obesity, including loss of chest fat.

In this study, it will only take 59 days for obese and overweight individuals to reduce 5% of their fat when they strictly comply with this diet.

In another study from medical doctors from Baltimore, it was reported that intermittent fasting does not only helps in losing fat on the chest but also improves cognitive functions and overall health.

So, how do you do this intermittent fasting?

Medical doctors from the USA suggest this “early-time restricted feeding”.

In this intermittent fasting technique, individuals are suggested to eat within a period of 8 hours (7 am to 3 pm).

Doing this will not just reduce insulin levels but also reduce the appetite, without having a feeling of being starved.

This is an effective way to burn fat on the chest.

2) Caloric restriction

Caloric restriction does not mean restricting yourself from consuming fewer calories.

This diet means reducing 10-40% of your average food and caloric intake leading to a calorie deficit but healthy results.

According to the study of medical professionals from Korea, caloric restoration can reduce not just the fat on the chest or body fat, body weight, BMI, but also the patient’s waist circumferences.

So, for those who are looking for a diet that can give you that soda shape, this might be a great option.

Moreover, in another study, combining intermittent fasting with caloric restriction is more preferred over using diet alone.

In this study, doing this combination may lead to a very effective way of losing weight, healthy calorie deficit, and cardio-protection, especially for patients with a BMI of 30 or more.

3) Reducing alcohol intake

According to healthcare professionals from England, consuming alcoholic beverages increases your calorie levels, and as your calorie levels increase, chest fat production might be possible.

In the same study, alcohol can be associated with weight gain, and men are more likely to be at a higher risk for this gain.

In another study by medical doctors from Canada, consuming alcohol actually promotes a higher chest and body fat percentage in patients 10 years old and above.

Moreover, when there is a lot of stored fat in the body, such as in the chest, the risk for cardiovascular problems is increased.

Lastly, for men, consuming alcohol can lower testosterone levels. So, when you have low testosterone levels, gynecomastia occurs or what we call man boobs.

Eventually, when you have man boobs, it is possible for you to have increased fat on your chest.

4) Simply Consume Healthy Foods

healthy carbs

You don’t have to make it too hard for you, you know?

If you are not the type of person who is into following strict diet plans, consuming healthy foods and avoiding unhealthy ones might also work.

However, avoid having a caloric deficit. Everything must be balanced. Below is a list of these healthy foods and the ones you must avoid:

a) Snack on more vegetables

Consuming these greens is actually helpful for you to lose weight.

As you lose weight, you will notice that the fat on your body, including fat on your chest, will also decrease.

According to medical doctors from Australia, overweight patients who double-sized their consumption of vegetables were able to achieve weight loss, which led to the reduction of the fat on your body, including fat on your chest.

Although this is a low-energy type of diet, it was able to reduce the risks of cardiovascular diseases.

b) Don’t forget the fruits

If you really want to have a healthy diet, adding fruits to your lifestyle is one of the best choices you can ever make.

Most of these fruits are low-cal foods and according to medical professionals from Korea, consuming fruits can effectively reduce weight and fat.

c) Snack on whole foods

Consuming whole foods can help you build muscle, enhance your energy, manage your weight loss, and body fat loss, which includes fat on the chest.

This is because, according to a medical doctor from Maryland, whole foods such as grains, beans, and nuts come with fat-blocking properties.

d) What to avoid

Highly processed foods such as refined carbs, sugary foods and drinks, and consuming large portion sizes.

Remember snacking on a salad is healthier than eating hotdogs!

You might also want to consider using a food journal or a mobile application that can help you track your calorie intake.

Using any of these can help you evaluate your weight loss and fat chest reduction progress.

Best Home Exercises to Reduce Chest Fat

Home Exercises

Of course, as we experience the pandemic crisis today, gyms might not be open and available all the time.

So, how will you remove that disturbing fat from your chest area after consuming more calories even while you are at home?

There are different best home exercises to help you lose those fats on your chest and this section will discuss more of those.

1) Cardiovascular exercise

As you do cardiovascular exercises, you are burning the stored glucose inside your body.

So, when all of this glucose is burned, your stored fat will be your source of energy. Eventually, this stored fat will be the one that will get burned after.

According to a study from medical professionals from the University of Kansas, aerobic exercises are one of the best exercises today as they can actually promote around 5% loss of weight and fat, including the fat on your lower chest.

Examples of cardiovascular exercises include swimming, running, and cycling.

If you have a huge space in your backyard, you might want to consider that place as your running space for a safer experience.

2) Fat-Burning Chest Workouts

There are different workouts that target the fat on your chest and these are helpful as well for toning and tightening your chest muscles.

You can consider these workouts if you prefer this over the cardio ones.

Some of these workouts for you to get a chiseled chest are the following:

a) High-Intensity Interval Training (HIIT)

This high-intensity cardio and chest workout is a combination of cardiovascular exercise and bodyweight exercise.

Usually, this is being done under the supervision of a gym instructor.

However, it is more focused on the latter.

Generally, you must do intense exercise and your rest time would only be 1 minute.

b) Dumbbell Pullovers

This is a classic and effective way to reduce the fat on the chest, according to the World Obesity Federation.

For this exercise, all you have to do is to lie down (starting position) and hold your dumbbells above your chest from low or lighter weights to mid-weights.

Then, do a slight bend on your elbows, make your arms straight,  and just repeat the process.

c) Incline Bell Dumbbell Press

If you want a little more intense than the dumbbell pullovers, doing this exercise can also help you reduce the fat on your chest.

To do this, you have to sit on your workout bench and incline yourself 45 degrees (starting position).

Hold your mid-weight dumbbells, have a deep breath, and slowly lift them up and down. You may do this for 10 repetitions.

d) Decline push-ups

These pushups are the normal ones you know.

However, understand that these kinds of push-ups require more strength.

According to a study of physical educators from Korea, push-ups are effective in tightening chest muscles and toning triceps.

When you do this, make sure that you slowly lower yourself and press upward with strength.

e) Chest Dips

Doing this exercise is found to be the easiest way to effectively get rid of chest fat.

To do this, you need to have two parallel objects that you can dip in between.

Be creative, though, because you can actually use your home tools and furniture such as stools or chairs when you do chest dips.

Also, keep your feet flat and keep the two objects extra inches wider to avoid sustaining injuries.

d) Bench press


This one is perfect for those who want to lose a small amount of fat in their chest.

According to physical education professionals from Poland, the bench press can help you get fewer calories.

Although the bench press focuses on the chest fat, the bench press does not burn a lot.

To do this bench press exercise, you have to work on your shoulder blades: pull your shoulder blades and arch your back gently.

Occasionally leaning forward is fine in this exercise, but, try to not lean too much.

e) Cable-cross

This one is actually being done at the gym but there is also a way for you to do it at home by using resistance bands.

Moreover, when doing this, you have to start at a low-resistant weight.

Lean forward and slowly pull the resistance bands.

Stretch until you form a straight line.

Repeat this process as much as you can and as you repeat, slowly increase the amount of weight.

According to a study, doing this together with a dietary plan is more effective in losing chest fat.

d) Burpees

When we talk about this exercise, we are talking about chest-to-floor burpees.

According to medical professionals from India, this exercise will not just help you reduce chest fat but will also help you strengthen your chest.

3) Posture-Improvement

Practicing improving your posture is also one great way to prevent and reduce the accumulation of fat in your chest.

So, aside from those exercises listed above, you might also want to consider using this as your exercise routine.

According to Sports Medicine Australia, when you do the right posture whenever you stand or sit, you keep your breast tissue (pectoral muscles) and chest tight.

Eventually, avoiding poor posture will help you get rid of chest fat by tightening your chest muscle.

Bonus Tips

If you want to reduce chest fat, understand that diet and exercise are not the only possible options for you.

For those who want to get rid of chest fat without diet and exercise, below are some other ways:

1) Supplements

For men, gynecomastia (man boobs) is associated with chest fat accumulation.

For this reason, individuals who are experiencing these man boobs conditions may consider using gyno pills. We recommend Gynectrol.

These pills or supplements target chest fat and can help you reduce chest fat by converting them into tight chest muscles.

2) Increase testosterone levels

Again, low levels of testosterone may cause chest fat accumulation associated with gynecomastia (man boobs).

For this reason, you might want to increase your testosterone levels by getting quality sleep, minimizing stress levels, or supplying yourself with vitamin D.

You can get these supplements online, anytime. We recommend taking Testogen testosterone booster.

However, for patients with pre-existing health conditions, it is important to seek your medical doctor.

Your respective doctor can provide medical advice about if you can take these supplements without any contraindication.


Indeed, there are many ways to reduce chest fat and it is better if you combine a healthy diet plan and chest exercises together.

Doing this will not just help you burn those fat but also help you build muscle and tone your chest muscles.

When you do cardio exercises, it is recommended to at least work out for 75 minutes.

Moreover, if you opt for specific chest workouts, a 150-minute chest exercise is advised.

Moreover, patients who are not into exercising may also opt for supplements for chest fat loss.

Lastly, there are different ways to prevent the accumulation of chest fat.

Each individual who wants to stay healthy may start adding these tips into their lifestyle to avoid further health issues.

Frequently Asked Questions (FAQs)

How can I lose excess chest fat without using weights?

There are times when patients cannot afford to use and lift up weights. However, it is still possible for these patients to lose their excess chest fat without using one.

The best way is by using resistance bands.

Although these objects are easy and handy to use, they are still effective. One great thing about using them is that patients can start at a weight they can afford.

Can I reduce my shoulder width and upper body size while doing chest exercises?

Yes, it is possible for individuals to reduce their shoulder width and upper body size by regularly doing upper chest exercises. For you to reduce your shoulder width, you have to focus on reducing your entire body weight.

However, this time, resistance bands will not work perfectly.

Lifting weights and going for more cardio exercises would be the best option.

How can I flatten my chest at home?

During this time of the pandemic, it is obviously kind of unsafe to go to different places, including the gym. Luckily, flattening your chest at home is still possible. The main way to burn chest fat is by getting a proper, healthy diet, and getting the right chest exercises. Also, people who want to burn chest fat may use supplements that can be bought online.

Can I reduce my chest fat overnight?

To lose fat overnight is possible only if the fat you have is too little and not obvious. It depends on how many calories and fat you have. If you have a large amount of fat in your chest, losing fat overnight is not possible. Instead, it will take a lot of effort and time. If you do chest exercises regularly and you eat a proper, healthy diet, reducing it would be possible in just a couple of days.