Exercises for Toning a Flabby Chest

Lose fat and build muscles to get a toned, defined chest.
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Toned, sculpted chest muscles can improve the way you look, as well as the way you feel about yourself. There's no such thing as spot-reducing exercises to help you shed fat in one specific area, but a combination of aerobic exercise to lose fat all over and strength-training moves for the chest can help you meet your goals. Before you embark on a new exercise routine, check in with your doctor to make sure it's the right one for you.

Get Rid of the Fat

Losing excess fat all over will lead to fat loss in the chest, as well. When the extra fat is lost, you'll be able to reveal the toned muscles you've been working to build. If you burn 500 calories per day through exercise, you can lose 1 pound of fat per week. Go swimming, cycling or jogging to burn 500 calories per day. Alternatively, you can exercise at a slower pace for a longer time to burn the same amount of calories for the same weight-loss achievement. Walking is a form of aerobic exercise most everyone can do, no matter what your fitness level. Move at a brisk pace for two hours to burn approximately 500 calories.

Dumbbell Fly with Exercise Ball

Tone your chest muscles with dumbbell flies performed on a stability ball. Rest your middle to upper back on the top of the exercise ball. Place your feet flat on the floor and maintain bent knees at a 90-degree angle. Hold a dumbbell in each hand, and position your arms so they're extended out to the sides with a soft bend in your elbows. Use your chest muscles to power the move as you arc your arms up until the dumbbells meet over your chest. Lower the weights slowly until your arms are extended to the sides again. Repeat until you've completed eight to 24 repetitions; do this exercise three days per week.

Chest Presses

Chest presses can be performed lying down or standing up and will help you define the pectoral muscles of your chest. Stand with your feet hip-width apart or lie on the floor or a weight bench. Hold two dumbbells or a weighted barbell directly over your chest. Position your hands so they're resting on either side of your chest. Push the weight away from your chest until your arms are fully extended without locking your elbows. Lower the weight with control until you're holding it about 3 to 4 inches above your chest. Repeat this exercise until you've performed eight to 24 chest presses; perform this move three times per week.


Pushups are a classic move that you can perform at home, the gym, in the office or on vacation, and no equipment is required. Do regular or modified pushups depending on your preference and ability. Position your hands just outside of your shoulders while balancing your lower body on your knees or your toes and balls of your feet. Maintain a straight line from your head to your toes as you lower your body until your elbows are bent at a 45- to 90-degree angle. Push through your chest and arms to lift your body again. Aim for eight to 24 pushups, three days per week, but put good form before quantity. If you can only do one or two perfect pushups, start there and add more as you're able.

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