Step 1
Create a caloric deficit to spark weight loss. Too much of any kind of food can lead to weight gain. In order to lose weight from all over the body, including the chest, you must burn more calories than you consume. Choose to reduce your calories by eating five to six small meals a day, allowing you to feel fuller and preventing overeating.
Step 2
Limit empty calories. Empty calories provide your body with little to no nutritional value while adding high calories to your diet. Ditch alcohol, soda, fast foods and processed foods. For example, one small soda contains 140 calories; drinking three a day can put you at a 420 calorie intake with no nutritional value
Step 3
Train using intervals to burn more calories. The American Council on Exercise explains that interval training burns more calories than traditional exercise. Interval train to blast fat by working at a high intensity for a short period of time followed by a moderate intensity. Train with boxing, swimming or running which all allow your chest to work. For example, swim at a fast pace for 1 minute followed by a moderate pace for 2 minutes.
Step 4
Perform push-ups. Push-ups help to develop the muscles in your chest, back and shoulders. Begin in a push-up position on your hands and toes with your belly drawn in. Slowly bend your elbows and lower your body down until your nose touches the floor. Press slowly up and repeat, completing as many push-ups as you can in 1 minute. Rest and repeat again for a minute, completing 3 minutes total.
Step 5
Isolate your pectorals. Complete chest presses using dumbbells heavy enough to feel fatigued by your tenth repetition. Lie on your back on a weight bench with your dumbbells in hand. Keep your elbows bent out level with your chest and slowly press your weight up, allowing the dumbbells to touch above your chest. Slowly control your weight back down to your starting point. Complete three sets of 12 repetitions.
Things You'll Need
- Dumbbells
- Exercise mat
- Exercise bench
