A defined chest makes you appear more attractive.
Carrying excess fat over the chest area makes fitting into clothing difficult and makes your body appear larger than it truly is. According to Suzanne Schlosberg, author of "Fitness for Dummies," the chest is one of the most difficult areas to burn fat from. When you lose weight, your body will often drop pounds from other areas such as the stomach or lower body before the chest. To lose chest fat, you must exercise the pectorals and encourage overall fat loss.
Instructions
1. Calculate your body's daily caloric intake requirements, also known as your Basal Metabolic Rate (BMR). Your BMR is the number of calories your body needs daily to sustain itself at a state of rest. Exercising while you are eating within your BMR requirements will cause you to burn a higher amount of calories than you consume daily. According to the American Council on Exercise, as long as you are not exercising too vigorously, this amount of calories will keep your body healthy and encourage overall fat loss. Use the following equation to determine your body's BMR:
Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year) = BMR
Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR
Count your calories daily and eat within your BMR to help decrease chest fat.
2. Perform three sets of 10 to 12 push-ups four days a week. A push-up engages the muscles of your chest and upper arms, decreasing chest fat. To perform a proper push-up, begin in plank position with your weight supported between the balls of your feet and the palms of your hands. Your feet should be hip width apart, back straight and palms directly beneath your shoulders with your arms straight. Bend at the elbows and slowly lower your body until you are two inches from the floor. Hold this position for one second before returning to starting position. This completes one repetition of the push-up.
3. Perform three sets of 10 to 12 chest presses four days a week. According to the American Council on Exercise, you should perform chest presses with a set of five to 20 pound dumbbells. To perform a chest press, lie on your back, holding a weight in each hand. Extend your arms out above you so that you are holding the dumbbells directly over your shoulders. Slowly lower the dumbbells down, bending at your elbows until your upper arms are one inch from the floor. Hold this position for one second before pressing back to starting position in a slow, controlled motion. This completes one repetition of the chest press.
