Chest Day Workout For Weight Loss

Chest day is a great way to get your heart pumping, but it’s also an important part of a full-body workout routine. Your chest muscles are your body’s largest muscle group—they take up about one third of your entire body mass, and they play a crucial role in everything from breathing to posture.

When you’re training for weight loss, you want to focus on big compound movements that work multiple muscle groups at once. This means chest day should include exercises like bench presses, barbell lunges and push-ups. These are all great options because they use your body weight as resistance instead of a gym machine or dumbbells.

While most people think of chest day as just another day at the gym where you’re trying to look good by building muscle mass, there are actually several benefits to working out your chest regularly.

Right here on Buy and Slay, you are privy to a litany of relevant information on chest fat burning exercises without equipment, how to reduce chest fat in 10 days for male, how to reduce chest fat in 10 days for female, and so much more. Take out time to visit our catalog for more information on similar topics.

Chest Day Workout For Weight Loss

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. Here’s how fat loss works if you’re gonna perk up those pecs.

You’ve gotta burn 3,500 calories to lose 1 pound of fat. It’s just math — more specifically the Forbes equation. You can attain a caloric deficit through diet, exercise, or both.

Figure that most of us eat between 1,800 and 3,000 calories a day. You don’t need to do anything drastic. Dropping 500 calories from your daily intake amounts to a total weight loss of 1 pound per week, and those pounds add up fast.

Two months in, you’ll be down nearly 10 pounds. The key is consistency: Making small changes every day always leads to better, longer-lasting results than starving yourself or crash dieting.

Not all caloric deficits are created equal

Even if you’re cutting calories, it’s important to make sure the ones you’re eating are working for you, not against you. It also helps if you actually like what you’re putting in your mouth.

Reducing your intake of carbs and unhealthy fats is typically a good place to start. Cutting back on starchy and greasy foods and replacing them with fruits, vegetables, and low fat dairy products has been proven to maximize weight loss efforts.

Fresh produce contains water and fiber that help you feel full on minimal calories. Talk about a win-win.

Consider the keto craze

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.

While it may sound counterintuitive to eat fat in order to lose fat, fats and proteins can satisfy hunger, which means you eat less overall.

The point of the keto diet is to put your body into ketosis, a state in which it burns fat instead of carbs for fuel — but only once it has used up any stored sugar in your liver and muscles.

If you struggle with moderation, it may be best to track your calories. Like most things these days, there’s an app for that — in fact, there are many:

• You can try our very own calculator for a quick and easy way to determine your daily caloric needs for weight loss and maintenance.
• Lose It! offers an impressive calorie database of over 7 million foods, as well as a tracker for activities and workouts.
• MyFitnessPal gives users a food log that counts not only calories but also macronutrients. You can also use it to track your workouts and chat with other users to share experiences and swap recipes.
• MyNetDiary may have a smaller food database (800,000 foods), but it’s great for finding support and sharing tips. Plus, it can scan barcodes of packaged foods, so you can keep tabs on calories as you shop.
• Noom offers a more personalized approach by determining your individual calorie needs and also features educational information and biometric tracking.

Feel the burn in and outside the gym

You don’t necessarily need fancy equipment to work out your chest, but you do need commitment. While working out won’t banish chest fat all by itself, it can definitely tighten the area.

Here are some exercises to consider if you want to target those pesky pectoral muscles:

Bench press

You’ll need weights and a bench for this exercise. To prevent injury, start low and work your way up in weight — don’t be a hero. We’ll be using a barbell in this description, but you can also do this exercise with dumbbells.

Lie with your back flat on a workout bench with the bar against your chest. Keep your hands shoulder-width apart. Slowly press the bar up until your arms are straight, but don’t lock your elbows.

As you lower the bar back down, try to keep your elbows at a 45-degree angle. Let the bar brush your body before pressing it back up.

Push-up

Ah, yes, the good old-fashioned push-up — no weights required and highly effective.

To do a proper push-up, start in plank position with hands under shoulders and feet shoulder-width apart.

Keep arms tight to your body as you lower slowly to the floor. Raise your body back up by pressing into the floor. Repeat, and try to increase the number of reps each time you work out.

Dumbbell pull-over

For this exercise, you’ll need a set of dumbbells and a bench.

Start lying flat on the bench. Hold the dumbbells straight up, over your chest — the dumbbells should be parallel to the floor. For safety’s sake, keep your thumb firmly wrapped around the bar. No one likes a dumbbell to the head.

Slowly lower the weights over your head toward the floor, but don’t go past your ears. Then, bring them back up to the starting position. Repeat.

Remember: Start with lighter weights and work your way up. There’s no shame in asking someone to spot you, either.

Cable cross

You can do a cable cross on a machine at the gym or with exercise bands at home. The cable cross pinpoints the area of your chest that’s under your arms (near your armpits).

If you’re using a machine, set the weight to your desired resistance. For tightening and firming purposes, it’s better to do as many reps as you can with a lower weight.

Start with your hips square and back to the machine. Pull the handles towards you until they cross and form an X shape.

Cardio exercises

It’s probably safe to say no one likes cardio, but it’s in your best interest to kiss and make up if you want to slash calories and burn fat. For optimal results, aim for 20 to 40 minutes four times a week.

On the bright side, the world is basically your oyster when it comes to the kind of cardio you choose. Some ideal options include:

• biking
• elliptical
• stair-climber
• jumping rope
• running at a medium pace (outside or on a treadmill)

Boobs — they’re not just for girls

Men may sometimes find themselves with a little more cushion for the pushin’ in their chest area. Yes, we’re talking about “man boobs.”

In some cases, excess chest fat in men can be the result of low testosterone levels, or gynecomastia, which causes swelling of the breast tissue. It doesn’t affect your health and is totally safe.

Gynecomastia typically affects infants, young men in puberty, and those between the ages of 50 and 80. It’s a fairly common condition too — nearly one-third of men experience it at some point.

Gynecomastia may have nothing to do with diet or exercise. It can be a side effect of many medications, including:

• ulcer medications
• antidepressants
• steroids
• antibiotics
• cancer treatments
• anti-anxiety medications

Excessive consumption of alcohol or other substances (including marijuana, heroin, amphetamines, and methadone) can also cause gynecomastia. So just say no.

This one’s for the ladies

Losing chest fat is a fairly equal-opportunity affair. The same rules apply to men and women looking to slim down up top.

It’s totally doable

While there are no quick fixes, burning chest fat is a perfectly feasible goal, as long as you put in the effort and have realistic expectations.

Remember:

You can’t lose fat in one part of your body alone, but with the right combination of diet and exercise, your best chest is waiting to be discovered.

Chest Fat Burning Exercises Without Equipment

It’s becoming more and more convenient for anyone to get a workout in with little-to-no equipment. Whether you are travelling, training at home, or simply need a break from the weights, using your bodyweight can reap many obvious rewards including some you may have never thought of before.

Not only is it more natural to lift and manipulate your very own bodyweight, it’s also a great way to develop whole body strength. While performing a push up, for example, you are essentially doing a dynamic planking motion with your core tight, glutes engaged, and back activated. It’s easy to see the many benefits of throwing in some equipment-free exercises to your arsenal.

Here are 5 great chest exercises you can do without equipment to change up your workout routine.

1. Push Up

The standard push up has been a staple for decades. Seen as a measurement for upper body fitness, the push up and all of its variations has stood the test of time and is back in the spotlight. It’s interesting to see this age-old exercise referenced as if it is something new to the fitness arena. Simple, challenging, and convenient, it should remain a part of anyone’s program.

Of course the ways to intensify its effectiveness may be new for some. The standard floor push up is nice, but what about a challenge? For progressions try the elevated feet version or the hands-elevated type which allows you to dip your bodyweight below your hands. Or try a staggered hand placement with one on an elevated block and one hand on the ground. There’s also triceps diamond push-ups, parallettes or alternating, cross-overs, and push ups on a medicine ball. The key is to keep a tight core, chest out, and focus on a controlled, full range of motion.

2. Parallel Bar Dip

Not just for triceps, the parallel bar dip is a wicked chest demolisher. Dips performed a specific way can be as effective as direct chest work. The dip is another real-world, bodyweight move that tests control, endurance, and mettle. Working not only your chest and triceps, but also core stability, deltoids, traps and grip, the dip is just one more staple to add to your list – and for good reason.

Start in the top position with your hands straight down by your sides gripping the bars. Lower your body and lean your chest forward and flare your elbows a bit. This will put you in a key position to activate your chest by giving it a good stretch. Hold and feel this stretch at the bottom of the range of motion for a count before pushing back up. As you push back up, keep your chest forward and actively contract it as you press up. Think of the dip as a pressing movement more than an arm dipping motion.

3. Scapula Push

Weird name, tough to master, but highly effective. The scapula push, sometimes called a “Push Up Plus,” is a subtle movement, almost an isolation exercise. You are already familiar with shrugs and may be familiar with scapula pulls, but pushes are a different animal altogether. Providing stability, control and a need for focus, this exercise requires your utmost attention to detail.

Get in the traditional push up position with your hands placed a bit wider than your shoulders. With your elbows locked or nearly locked and rigid, lower your chest toward the floor while maintaining straight arms. Think of this almost as a shrug for your upper back. Once you are in the low position (this range of motion will only be a few inches), reverse the direction and push up with your chest. Be sure your chest is out, arms are straight, and you are performing the movement slowly and under strict control.

4. Plyometric Push Up

You may be asking why this one isn’t included in number one above. Because plyometric type moves are completely different when it comes to how they recruit muscle fibers, what systems they tax, and the sheer nature of how they are structured in a program and performed. Plyometric movements are unlike strength moves. Plyometrics utilize the stretch reflex therefore creating, harnessing, and releasing a massive amount of force. Other forms can include depth jumps, bounds, and plyo sit-ups, just to name a few.

For a traditional plyo push up, start in the normal push up position. Lower your chest to the ground under control. Once you are in the bottom position, push off as fast and as hard as you can. You should launch your upper body into the air. Once you return to the floor, “catch” yourself and lower under control to “blast-off” again from the floor. This rapid stretch and contraction motion will recruit a ton of muscle fibers and develop some power in your chest. This, in turn, will translate to better performance during your regular workouts.

5. TRX Trainer Push/Fly

Okay, I’ll admit this one isn’t necessarily “without equipment,” but hear me out. The TRX trainer is minimal, but it’s highly functional and effective for growing new muscle in a very challenging way. Stability and balance are key, making you work overtime just to perform the movement correctly. This, in turn, ups the intensity and gives you more bang for your buck.

Performing push presses and flys on a TRX trainer will make your pecs work overtime. Again, stability and balance will force you to up the intensity while pummeling your chest into new growth. How far you place your feet behind you determines the difficulty. Far behind you and a lower angle to the floor increases the load. The more upright you are, the easier the move becomes.

The No Equipment Chest Workout

Try this no equipment chest workout. Do 3 to 5 rounds total of as many reps as possible with a 2 minute rest after each round.

How To Reduce Chest Fat In 10 Days For Male

A healthful diet and regular exercise can reduce chest fat in most males and females. However, in some cases, an underlying medical condition might be causing chest fat.

The chest muscles are important for lifting, pushing, and controlling arm movements. However, excess fat can still develop in this area of the body, and some people may wonder how they can reduce it.

BMI and weight loss

Body mass index (BMI) is a rough measure of body fat. A person can work out their BMI by dividing their weight in kilograms (kg) by their height in meters squared. There are many online tools for calculating BMI, including ones that use imperial measures.

According to the American Heart Association (AHA)Trusted Source, someone with a BMI:

• below 18.5 is underweight
• between 18.5 and 24.9 is a moderate weight
• between 25 and 29.9 has overweight
• of 30 or more has obesity
• of 40 or more has “extreme” obesity

People with a BMI of 25 or higher can lose body fat using a combination of diet and exercise.

It is not possible to lose fat just from one specific area of the body, such as the chest. Due to genetic variations, different people tend to gain and lose fat more easily in certain areas of the body.

However, building muscle in the chest can help tone the area.

Diet

Many diets for weight loss are available, but as diets work differently for everyone, there is no single best diet for losing weight.

The DIETFITS study compared a healthful low fat diet with a healthful low carbohydrate diet in 609 adults with overweight. They found that both diets had a similar effect on weight loss over 12 months.

Intermittent fasting and caloric restriction are popular diets for weight loss. They involve taking periodic breaks from eating or limiting the intake of calories on certain days.

A 2018 review found that intermittent fasting did lead to weight loss. However, the authors noted that many people dropped out of the reviewed studies, which may suggest that intermittent fasting is not practical for everyone.

General dietary tips for managing weight include:

• eating a diet of whole foods with plenty of vegetables
• avoiding highly processed foods
• avoiding sugary foods and drinks
• balancing meals to include protein, complex carbohydrates, and healthful fats
• being careful to avoid large portion sizes
• limiting alcohol intake
• using a food journal to track the diet
• setting achievable goals for weight loss

Exercise

High intensity interval training (HIIT) can be an effective way to lose fat.

A 2017 review comparing HIIT with moderate intensity continuous training found that both types of physical activity reduce body fat but that HIIT takes up 40% less of a person’s time than the continuous training plan.

The pectoralis major and pectoralis minor are the muscles in the chest. Weighted exercises can target these muscles and improve muscle tone.

Some exercises for targeting the chest muscles include the bench press and pushup. It is possible to perform these exercises with or without weights.

Causes of chest fat

In most cases, chest fat results from having too much body fat in general. Sometimes, though, chest fat occurs due to a health condition.

As they age, many people experience sarcopenia, which is a loss of muscle tissue that occurs over time. A person with sarcopenia will have more body fat than someone without the condition.

In females, hormonal changes can cause the breasts to grow. Anyone who notices unusual changes or lumps in the breasts should speak to their doctor.

A possible cause of chest fat in males is gynecomastia, which is an increased amount of breast gland tissue. Breast glands are present in males and females, but they are usually small in males.

Gynecomastia might be the result of hormone imbalances, obesity, or aging.

Experts have also linked the condition with the use of certain drugs, including:

• anabolic steroids
• marijuana
• methotrexate
• diazepam
• amphetamines
• angiotensin converting enzyme inhibitors
• fluoxetine

In some cases, people with gynecomastia may have an underlying health condition, such as:

• liver disease
• kidney disease
• hypogonadism
• tumors in the testes or adrenal glands
• lung or testicular cancer
• thyroid disorder
• ulcerative colitis
• cystic fibrosis

Tips

In addition to dietary changes, exercising at home may help a person lose chest fat. Some good exercises for targeting the chest muscles at home include:

• pushups — either on the floor or raised against another surface, such as a table or wall
• chest press — this will require a bench and either dumbbells or a barbell
• chest fly — another exercise using a bench with dumbbells
• dips — it is possible to perform dips between two stools or chairs

Many activities outside of a gym can help with weight loss. The Department of Agriculture give some examples of how many calories a male weighing 154 pounds (70 kg) might burn during 1 hour of various activities:

• 370 calories for hiking
• 330 calories for light gardening or yard work
• 590 calories for jogging at 5 miles per hour (mph)
• 590 calories for bicycling at speeds of more than 10 mph

Exercising outdoors is also a good way to increase vitamin D levels from the sunlight, though a person should take care to apply enough sunscreen.

Summary

Most people can reduce chest fat through a healthful diet and regular exercise. The type of exercise can take many different forms, ranging from HIIT to strength training. Usually, a combination of different types of exercise is best.

Excess body fat might also be the result of a health condition. For example, hormone changes or gynecomastia can cause increases in chest fat. In these cases, the person should speak to a doctor about treatment for the underlying issue.