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  1. #1
    Join Date
    Aug 2007

    Chest Exercises - Reduce Breast Fat


    I'm about 5'10'' 185 lbs, I've been working out for the past 2 weeks to lose some body fat, and have been seeing great progress - especially in my arms and stomach. However, one of the things that seems to give me a lot of trouble in dealing with is my chest area.

    At first I thought maybe I had Gynecomastia (spelling?) but I went and talked to my doctor and said that I just needed to lose some weight and the fat under the nipples would diminish pretty quickly. I didn't expect to see major results in 2 weeks, but I've been wondering what I could do to target that area when it comes to exercises.

    I go to the gym every other day (Monday/Wednesday/Friday) and just use my bench at home on the weekends. I'm not to knowledgeable about the names of the exercises I do, I just go through the circuit of machines at the gym. But I'd say 75% of what I do focuses on my stomach & arms, specifically the biceps.

    I'm just looking for an exercise or something that I can look for at the gym and possibly even do at home that will target and eliminate body fat in the chest region, if anyone knows, that would be awesome.


    Hi Hexy,

    take a look here:
    why do i sweat more as i get older

  3. #2
    NBS 4life is offline Request Title Change from Admin
    Join Date
    Sep 2005
    New Zealand
    i would start off by making a more balanced routine. You have to make sure that you use all your muscle groups. Go to - The Future Of Bodybuilding! Huge Bodybuilding Site. dont look for info on the forum but there is heaps on the main site.

    As for exercises unfortunately we cant reduce fat from one specific area of our bodies. To lose fat we have to use it as an energy source so just doing bench and things for the chest then you probably wont get the results you desire. Get to the cardio weights mix to burn that fat.

  4. #3
    Join Date
    Dec 2006
    At work...
    Ok, lots of things here:

    1. As NBS pointed out, there isn't an exercise to reduce chest fat. Fat comes off where fat comes off. Lose enough and it'll eventually come off of the more stubborn areas.
    2. Hitting the machine circuit is really a super poor routing, especially if it primarily consist of bicep and ab exercises.

    So, in order to achieve your goal here, I'd recommend a few things:

    1. Hit the nutrition section and read the stickies. This will help you understand the basics of weight loss and exercise.
    2. You go to the gym on M/W/F. This is a perfect schedule for a full body workout - one that will challenge you and really start getting your muscles into shape.
    3. In order to do that, search 'full body workout' here or on Google. Post one your thinking about and let others provide feedback.

    Take the time to do these things and in one week you'll be 10x further than if you continue with what you're doing for the next few months.

  5. #4
    Join Date
    May 2007
    The deficit diet is THE MOST RESPONSIBLE for fat loss. One cannot spot reduce, fat will be lost all over the body.

    For a good read go here:

    If you have any questions let me know.

    I can be more specific with you if you wish.

    Best regards,


  6. #5
    Join Date
    Oct 2007
    Whippany, New Jersey
    You can't spot reduce. Just keep lifting, cardio, and eating well and in time, things will happen. Be patient and don't devote most of your trainng to certain muscles. You don't want to look unproportioned do you? Focus on every muscle equally so your whole body looks good instead of just a couple areas. As far as cardio goes, try boxing. And move your legs around too as you're hitting the bag. That helps shred the upper body but if you move your legs you will be working your lower region therefore, burning more calories. Good luck. If you want, contact me on my site

  7. #6
    Join Date
    Jul 2003
    Little Rock, AR
    Why don't you just put your website in your sig line? That way if people like your general advice they will want to go visit your site and you don't get reported as a spammer. I'm just sayin'.

  8. #7
    Join Date
    Jan 2007
    Hey girl - I feel your pain -- my legs, arms, everything else but my chest will get skinny and toned when I am in full work out mode. But it takes FOREVER to lose a cup size! Uggh. I can't wait to have kids and make things even worse...

    The only thing that worked for me in the past is swimming - the full body exercise is really good for all your muscles and helps me lose weight in the chest area.

  9. #8
    Join Date
    Sep 2007
    Great advice here!

    Nutrition is number ONE!

    Full body workouts and cardio must also be balanced.

    Forget the machines. Go to the free weights, start out at reasonable levels, and get the old school thing will see results! Squats, deadlifts, bench press, and all kinds of dumbell excercises are what you need to do before you ever get into the hypertrophy type regimen. DON'T even concern yourself with the fact that other guys at the gym squat at 3 times the weight you can do, or bench 3 sets of 8 with 3 times what you can do 3 sets of 5 (not that I'm recommending any type of specifics here).

    Just mind your own business, be safe about the weight you use, especially doing bench press (please ask for a spotter) and keep a log, always looking to improve...even if it's just adding 2.5lb plates on the next workout day. Remember that rest/recovery is an important part of the program. It is really easy when you start out to overtrain and burn out.

    Good luck and have fun with it.

    Hi Hexy,

    take a look here:
    why do i sweat more as i get older

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