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How to lose chest fat – Best exercises and diet plans to lose chest fat in 2022

Unlike six-packs, chest fat isn’t an attractive feature to both men and women alike and as such most people try their utmost best to get rid of it. Chest fat is not a problem that affects only males, females can also be affected by this problem. For males and females, regular exercises and a healthy diet helps in reducing chest fat except the chest fat is a result of an underlying medical condition. In today’s blog post, I’ll be introducing you to the best exercises and diet plans that’ll help you reduce chest fat in 2022.

Why do I have chest fat?

Most of the time, chest fat comes as a result of having too much body fat although there are scenarios where an individual could have chest fat due to a health condition.

Many people experience a medical condition known as sarcopenia which causes one to lose muscle tissue over time. A person with this medical condition is a lot more likely to develop body fat when compared to someone without the condition. 

Chest fat in males could also be caused by obesity and hormonal imbalances. It is also caused by a condition known as gynecomastia – it is simply an increase in the amount of breast gland tissue present in males. This condition can affect females as well.

Experts in the field of medicine and other related fields have linked the condition to be closely associated with the use of certain drugs such as:

  • Marijuana,
  • Diazepam,
  • Amphetamines,
  • Fluoxetine,
  • Anabolic steroids,
  • Methotrexate, and 
  • Angiotensin converting enzyme inhibitors. 

How to lose chest fat

Before you’ll be able to get rid of your chest fat, you have to understand how fat loss works in general. When you understand how they work you’ll be able to determine the best approach to follow in order to achieve better results.

There is no method to follow to lose only chest fat, without having to lose fat in the rest of your body. These fats develop in our bodies as a result of consuming too many calories. Many people consume an average of 1800 to 3000 calories every day which ends up producing unwanted fat in the body. 

In order to reduce fat in your body and ultimately get rid of chest fat, there are three methods to follow. You can either follow a diet plan, burn off the fats through exercises or a combination of both in order to get rid of chest fats.

The best diet plan to lose chest fat

Since people consume a large number of calories each day, a good approach to reduce the total amount of fat in the body and ultimately reduce chest fat is through diet plans.

An equation released by Forbes states that in order to lose one pound of fat, one has to burn 3500 calories either through dietary restrictions or exercise.

There is no perfect diet plan that works for everyone so you’ll have to create one that suits your needs and works for you. While creating your diet plan, the goal is to gain a small calorie deficit each day. You can do this by removing 500 to 800 calories from your daily amount of calorie intake. So, let’s say you decide to reduce 500 calories from your daily amount of calorie intake daily, at the end of the week, you’d have lost 1 pound of fat. In 8 weeks, you’d have lost 10 pounds of fat.

People who have achieved success in losing body and chest fat were able to do so by losing weight at a slow and steady pace. Since fat loss and weight loss are interchangeable, it’s important for you to use a digital scale to check your weight before embarking on your calorie deficit and continue using it weekly to see the amount of weight lost during the week. It’ll determine if the diet plan you choose is working for you or not.

The best exercises to lose chest fat

Another approach you can follow to deal with the fat in your chest is through exercise. A good way to go about this in order to achieve appreciable results quickly is through simple yet intense exercise techniques.

Rather than doing a full-body workout, since you are interested in removing chest fat, it’ll save you more time to just focus on or choose a targeted workout routine that can help you burn off the excess fat on your chest.

The good part about using exercises to reduce or remove chest fat is that they do not only remove them but also help you build muscle size in the process, great right? I thought so too. It can also help in brightening your mood – many people feel happier and more confident after following through with a workout routine.

Without further ado, I’ll be introducing you to some of the workouts that focus on reducing chest fats.


Push-ups is a great place to start if you want to reduce chest fat and that’s because push-ups target your chest as well as your upper body.

In order to do this exercise correctly, start from a plank position with your arms outstretched under the rest of your body. Your feet should be shoulder-width apart.

Now, slowly lower your body to the ground ensuring your arms are close to your body as possible as you approach the floor.

Now raise your body back to its initial position. Redo this exercise as many times as possible. You’ll achieve better results if you try to increase the number of push-ups you do in each set each time you perform this exercise.

Bench Press

If you are not used to carrying weights, then it’s better to start bench pressing with lower weights and also have someone watch you so you don’t drop the bar and injure your body.

To perform this exercise, begin by lying with your back flat on the bench and keeping the bar at eye level above you. Now, hold the bar at shoulder width. Before lifting the bar, pull your shoulder blades together and arch your back.

Slowly lift the bar off the rack, take a deep breath before lowering the bar down to your chest while ensuring that your elbows are at 45° as the bar lowers.

When the bar reaches your body, slowly lift it back up. Do this as many times as you can as well.