How to Tone Your Chest and Triceps

Losing fat from the chest area can be one of the hardest things to do – it isn’t particularly well exercised by cardio work, contains ample fat cells (women’s breasts are in fact comprised of a significant amount of them) and can be almost neglected by the body during dieting, as the body prefers to lose weight from the stomach, thighs, buttocks and arms as a priority—the extra chest fat helps to insulate the major organs. This reluctance to lose fat can cause problems with body image, so what can be done about it?

To begin with, let’s look at how to exercise the chest during cardio work. The two best options here are an all-body cross-trainer and the rowing machine. Both of these have the advantage of working the upper back and shoulders, which help to tighten the chest muscles. Both also work the abs as well as the chest, leading to a much more well-defined torso. Try fifteen minutes of each twice a week and you should start seeing results fairly quickly.

Next, consider swimming. Thirty minutes of continuous breaststroke is a great way to stimulate the pectoral muscles, and is possibly the best way of toning the chest in a low-impact fashion. Hopping in the pool three, four times a week should be more than adequate for helping to get rid of chest fat.

For more definition, there are several exercises you can try that exercise both the chests and the lower back. If you like to use resistance machines, the best by far is the pectoral fly. This little bit of kit works and isolates the pecs and triceps alone, building both up at the same time. Similar effects can be achieved by lying on a weight bench on your back, with arms out to the sides and elbows slightly bent. Bring a pair of dumbbells together over your chest—use exactly the same movement as the resistance machine. Chest presses can also have a similar effect.

Finally, consider the humble press-up. Press-ups are ideal for toning the chest and arms, and they also help to exercise and strengthen the deep abdominal muscles. You may find that you need to increase the amount you do after a while – start off with 30, then progress to 50, 60, 70, and onwards as you need them. To avoid wrist strain try resting your hands on dumbbell handles (particularly if you can get hold of squared-off dumbbells) or specially-designed press-up rests.

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