Exercises For A Toned Chest

Chest fat is a problem not only for men, but also for women. So keep reading for some exercises that work great for slimming that part of your body.

We are happy to help you slim down your chest. Below you will find a list of the best exercises for a toned chest.

Many men would like to get rid of the fat that has accumulated on their chest, so that their pectoral muscles take on a more beautiful shape. However, many women also prefer a smaller breast size. In both cases, the exercises below for a toned chest will help.

Exercises for a toned chest

The following exercises for a toned chest can be done 2 to 3 times a week. Try to perform 3 sets of 12 reps of each exercise. However, feel free to add an extra set if you think you can handle it.

To perform the exercises you need a ball or dumbbells. If you don’t have one, use a bag filled with sand or bottles of water, for example.

The lying pullover

For the first of our series of exercises for a toned chest, you’ll need two dumbbells.

You perform the lying pullover as follows:

Lie on your back on a flat surface (on the floor or a couch).
Look at the ceiling, bend your legs and put your feet flat on the floor.

Then extend your arms toward the ceiling, holding the dumbbells in your hands.
Once your arms are fully extended, move them back until they are at the top of your head.
Finally, return your arms to the starting position.

Ball squeezes at chest level

For this second exercise you will need a ball. The ball can be big or small: what matters is that you can hold it in front of your chest with both hands.

The exercise goes like this:

Stand up straight and hold the ball in front of your chest with both hands. You can also perform the exercise sitting on a chair.

Spread your legs slightly.
Then squeeze the ball with both hands, as if to pop it.
Keep your hands open. In other words, don’t use your fingers to hold the ball, use your palms.
Squeeze the ball for at least 10 seconds.

The push up

The push-up is a versatile exercise that involves using your arms, back, and chest. This exercise is essential to strengthen and slim your chest.

Do the push-up as follows:

First, lie on your stomach.
Place your hands shoulder-width apart on the floor.

Lie in plank position, bending your arms until you touch the floor with your chest.
Then come back up by straightening your elbows.

The dumbbell fly

For the last in our series of exercises for a toned chest, you’ll need dumbbells.

Here’s how to perform the dumbbell fly:

Ideally, you will lie on a bench, but if you don’t have a bench, you can also perform it from the floor.
Hold a dumbbell in each hand.
Open your arms and stretch them out on either side of your body.
Raise your arms and keep them straight.

Then move the dumbbells toward the center and toward each other.
Finally, lower your arms back down.

Combine cardio with these exercises for a toned chest

While the above exercises will work great for getting a leaner chest, we want to emphasize that doing cardio in addition is a must if you want to get the results you want.

Cardio does not make you lose fat in specific parts of your body, but it does help to reduce total body fat. If you combine both types of training, you will eventually get the result you are aiming for.

Finally, two more important things:

Remember that it is extra difficult to slim down on the chest. It is a gradual process.
Exercise alone is not enough to reduce body fat: a good diet is just as important!

In short: if you really want a more beautifully shaped or slimmer chest, the above exercises will certainly help. However, remember that you must be patient, and that you must eat a healthy diet in addition to the exercises.