How to Reduce Chest Size

The chest is an area of the body that gets a lot of attention. Women try to keep it looking perky and avoid sagging breasts, and men try to get more definition in this area. There are some occasions in which women have a large chest, and they are looking for ways to reduce it. Surgery is always an option, but it comes with risks and you could be looking at a long recovery. There are alternatives to reducing chest size that don't involve scalpels and anesthesia. Being that the chest is primarily made up of fat, the game plan involves cranking up the metabolism to help burn calories. This can be done through some dietary adjustments and some targeted exercises.

Things You'll Need

• Dumbbells
• Adjustable bench

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Instructions

• 1

  Clean up the diet. Eliminate foods that are deep fried, processed, refined and high in saturated fats. Instead, eat lean meats, low-fat dairy, whole grains, fruits, vegetables, seeds, nuts and legumes.

• 2

  Eat every few hours. When you go long periods of time without eating, your body goes into starvation mode causing your metabolism to be slow. To change this, eat a balanced meal every two to three hours as soon as you get out of bed in the morning.

• 3

  Go for a run. Perform cardiovascular training three to four times a week for at least 30 to 45 minutes. Some examples of exercises are running, biking, stair stepping, swimming and rowing.

• 4

  Do incline presses. Incline presses will target the upper chest. Adjust a workout bench to 60 degrees. Lie on the bench with dumbbells in your hands and resting on your thighs. Bring the dumbbells up to the height of your shoulders and turn your palms forward. Now push them straight up in the air above your chest until they are about 1 inch apart. Slowly lower them back down and repeat.

• 5

  Do dumbbell flyes. Dumbell flyes are done with the bench flat. Lie on your back and lift the dumbbells straight above your chest with your palms facing forward. Slowly lower them down to the sides until your arms are almost parallel to the floor, then push them back up.

• 6

  Push yourself up. Push-ups focus on chest muscles, but the shoulders, triceps, back and abs all get worked as well. To perform them, come into a plank position with your hands directly under your shoulders and arms straight. Slowly lower yourself down until you are about 4 inches off the floor, then push yourself back up.