Targeting stubborn chest fat can be challenging for all. But with targeted workouts, a clean diet plan, and a little bit of patience, it’s possible to get rid of unwanted fat deposits on your chest.

However, losing chest fat is no different from losing fat anywhere else on your body, and there’s no way to lose fat from your chest only — it comes as part and parcel of total-body fat loss plan.

How to Get Rid of Stubborn Chest Fat

First of all step to getting rid of excess chest fat is to understand how fat loss works overall. There’s no way to target chest fat without losing fat from overall body.

Even more reducing your intake of carbs and unhealthy fats is typically a good place to start. So, cutting back on junk and oily foods and replacing them with fruits, green vegetables, and low fat dairy products has been proven to maximize weight loss efforts. You need to focus on diet that is very important step for losing weight.

The “Forbes equation” states that for you to lose one pound of fat, you need to burn 3,500 calories Trusted Source through exercise or dietary restriction.

Since most people consume between 1,800 and 3,000 calories daily, the goal should be to operate at a small calorie deficit each day. For example, you should try using between 500 to 800 more calories per day than you consume. That must be effective.

If you want to go all in on low carb, the keto diet can be especially effective. A keto diet is essentially a very low carb diet that limits carbs to 50 grams or fewer per day, with moderate protein and relatively high fat intake.

More over tracking your calories using an app or a notebook is a good way to start figuring out your average daily calorie intake. An app or website can tell you how many calories are in many different foods to help you track that.

Fat-burning Exercises for Chest

These exercises on their own won’t get rid of chest fat, but they can tone and firm the area of your chest.

1. Pushups


2. Bench press

3. Cable-cross

4. Dumbbell pull over


5. Cardio

Regular cardio workout will help your burn calories and fat throughout your body. Cardio for weight loss options include:

  1. Stair Master
  2. Elliptical
  3. Running outside at a moderate pace
  4. Jumping rope
  5. Biking

For best results, try to fit in 20 to 30 minutes of cardio per day, at least 3 times per week.