Skip to main content
Logo for WebMD
Logo for WebMD
  • Coronavirus Update
  • Check Your Symptoms
  • Find A Doctor
  • Find A Dentist
  • Connect to Care
  • Find Lowest Drug Prices
  • Health
    A-Z
    Health A-Z
    Health A-Z
    Common Conditions
    • ADD/ADHD
    • Allergies
    • Arthritis
    • Cancer
    • Coronavirus (COVID-19)
    • Depression
    • Diabetes
    • Eye Health
    • Heart Disease
    • Lung Disease
    • Orthopedics
    • Pain Management
    • Sexual Conditions
    • Skin Problems
    • Sleep Disorders
    • View All
    Resources
    • Symptom Checker
    • WebMD Blogs
    • Podcasts
    • Newsletters
    • Questions & Answers
    • Insurance Guide
    • Find a Doctor
    • Children's Conditions A-Z
    • Surgeries and Procedures A-Z
    • Featured Topics
    • woman experiencing chest discomfort Symptom Checker COVID-19: Check Your Symptoms Now
    • photo of migraine Slideshow Get Help for Migraine Relief
  • Drugs &
    Supplements
    Drugs & Supplements
    Drugs & Supplements
    Find & Review
    • Drugs
    • Supplements
    Drug Basics & Safety
    • Commonly Abused Drugs
    • Taking Meds When Pregnant
    Tools
    • Manage Your Medications
    • Pill Identifier
    • Check for Interactions
    • Drug Comparison Tool
    • Featured Topics
    • assorted vitamins Slideshow Vitamins You Need as You Age
    • photo of vaccine Coronavirus COVID-19 Vaccines
  • Living
    Healthy
    Living Healthy
    Living Healthy
    Diet, Food & Fitness
    • Diet & Weight Management
    • Weight Loss & Obesity
    • Food & Recipes
    • Fitness & Exercise
    Beauty & Balance
    • Healthy Beauty
    • Health & Balance
    • Sex & Relationships
    • Oral Care
    Living Well
    • Women's Health
    • Men's Health
    • Aging Well
    • Healthy Sleep
    • Healthy Teens
    • Featured Topics
    • grocery cart Article Smart Grocery Shopping When You Have Diabetes
    • walking sneakers Quiz Do You Know the Benefits of Walking?
  • Family &
    Pregnancy
    Family & Pregnancy
    Family & Pregnancy
    All About Pregnancy
    • Getting Pregnant
    • First Trimester
    • Second Trimester
    • Third Trimester
    • View All
    Parenting Guide
    • Newborn & Baby
    • Children's Health
    • Children's Vaccines
    • Raising Fit Kids
    • View All
    Pet Care Essentials
    • Healthy Cats
    • Healthy Dogs
    • View All
    • Featured Topics
    • apple slices and peanut butter Slideshow Smart Snacks When You're Pregnant
    • photo of dogs kissing Slideshow Surprising Things You Didn't Know About Dogs and Cats
  • News &
    Experts
    News & Experts
    News & Experts
    Health News
    • Coronavirus News
    • COVID-19 Vaccines -- Latest Updates
    • Coronavirus in Context: Interviews With Experts
    • COVID-19 Symptoms
    • Coronavirus Variants
    Experts & Community
    • WebMD Blogs
    • News Center
    • Featured Topics
    • photo of coronavirus cell WebMD News Get the Latest COVID-19 News Here
    • photo of person typing Get Our Newsletters Health News and Information, Delivered to Your Inbox
  • Mobile Apps
  • Subscriptions
  • Sign In
  • Subscribe
  • My Profile
    • My Tools
    • My WebMD Pages
    • My Account
    • Sign Out

    Fitness & Exercise

    • Home
    • News
    • Reference
    • Slideshows
    • Quizzes
    • Videos
    • Questions & Answers
    • Workouts A-Z

    Health & Fitness Guide

    • Overview & Facts
    • Tips for Success
    • Get Lean
    • Get Strong
    • Fuel Your Body
    • All Guide Topics

    Related Topics

    • Diet & Weight Management
    • Weight Loss & Obesity
    • Food & Recipes
    • Food Calculator
    • Exercise Calculator
    • BMI Calculator
    • Sports Injuries A-Z
    • More Related Topics
    • Fitness & Exercise
    • Videos

    Taming Your Trouble Spots: Chest Fat

    Video Transcript

    Dr. Pam Peeke: Hi, I'm Dr. Pam Peeke. Got a bad case of chubby chest? Here are some terrific ways to strengthen and tone your upper body. You'll need elastic tubing, hand weights, and a floor mat. Make sure you have plenty of space to stretch your arms. Speaking of arms, how about a pec fly? Grab your tubing. You're going to take both handles in one hand and the rest of the tubing in the other and give it a good stretch. Oh boy, that feels fantastic! I feel it across my pec, how about you? Your goal is to do three sets of 10 repetitions. Now you can also do this with weights. And it's easy. You simply pick up your weights, bring them up to shoulder level, and give someone a good hug. You've got bent elbows and you're giving it a good stretch.

    : And then back again. You got it. Let's try a pec press. Hold on to these weights and let's lie down on your exercise mat. Lay down on your back. And now what we're going to be doing is putting our elbows to each side. Holding on to our weights, we're going to be pushing and pressing to the ceiling. You want those palms facing away from you, and up we go. Now, as you reach the top, give those pecs a huge squeeze and then come down again. And when you do, don't touch the floor. You want to maintain that tension all the time. And obviously, for people who are more trained, you want to take a heavier weight. Your goal is three sets of 10 repetitions. Now I get to show you something that's way too much fun. It's working six muscles at one time.

    : It's called a push-up. Don't run away from me. It's not that hard. You can do it. I'll give you the beginner way and the advanced. The first one involves bent knee push-ups. Now, put both hands to each side, about shoulder width, and keep your bent knees on the mat and your feet as well, unless you want to lift them up and cross them. Either way is perfectly fine. Then you're simply going to take your entire body in a nice, straight line. Watch out what's going on with your behind, here. Really, really contract those muscles. The gluteus, the abs -- you're engaging core at the same time -- your biceps, triceps, shoulders, and your pecs. And face down and come straight on up. If you could do only one of those, I'm so proud of you! Because over time, you're going to work your way up to 10. If you're more advanced, well, you could do a straight-leg push-up, too.

    : How about we keep a nice, straight line all over again and take her down and up again. Again, you're engaging all six muscles. Doesn't that feel good? If you could do one, I'm so proud of you. You're going to work your way up to 10 repetitions. See, you can tone your chest. Right here in the comfort of your own home. You can make healthy changes to your diet and body, and WebMD can help. Use the WebMD Food and Fitness Planner to track your progress.

    Related Videos

    Editor's Picks

    • woman with cup of coffee

      Video

      The Truth About Coffee
    • tongue scraper and tongue

      Video

      5 Ways to Beat Bad Breath
    • couple having sex in bed

      Video

      Why Orgasms Feel Good

    Latest Videos

    Top Picks

    • 7 Habits of Super-Healthy People
    • Exercises That Ease Joint Stiffness
    • 10 Common Running Injuries
    • Yoga: How It Works, Types, and More

    Today on WebMD

    couple working out

    Get Fit at Home: You Don't Need a Gym for This Workout

    build a better butt

    Build a Better Butt: Workouts for Slim and Shapely Glutes

    bicycle spinning in gym

    Fitness Dos and Don'ts: Test Your Knowledge on Getting in Shape

    variety of bottled water

    Hydration Quiz: How Much Water Do You Need?

    Recommended for You

    excercise Slideshow

    7-Minute Workout

    Young woman with flat abs Slideshow

    9 Tips for Flat Abs

    pilates instructor Slideshow

    15 Pilates Moves That Get Results

    woman exercising Slideshow

    Core Moves for Your Workout

    pilates workout Slideshow

    Best Toning Workouts

    woman using dumbbells Slideshow

    Fitness Tips for Beginners

    woman measuring waist in gym Slideshow

    What a 5% Weight Loss Can Do for Your Health

    swimmer stretching Quiz

    Test Your Sports Injury Savvy

    broken leg in cast Article

    Types of Ankle Injuries

    Still Life Of Protein Foods Quiz

    Protein Myths and Facts

    athlete on track Article

    Muscle Strain Basics

    athletic man pouring water on head Article

    Heat Exhaustion: Symptoms and Treatment

    Tools & Resources

    • 7 Most Effective Exercises
    • Build a Better Butt
    • Fitness Dos and Don'ts
    • 9 Tips for Flat Abs
    • Good Protein Sources
    • 6 Exercises for Better Posture

    Health Solutions

    • Penis Curved When Erect
    • Could I have CAD?
    • Treat Bent Fingers
    • Discover hATTR Symptoms
    • Tired of Dandruff?
    • Treat HR+, HER2- MBC
    • Rethink MS Treatment
    • AFib-Related Strokes
    • Risk of a Future DVT/PE
    • Is My Penis Normal?
    • Relapsing MS Options
    • Enlarged Prostate Facts
    • Finance Plastic Surgery
    • Bent Finger Causes
    • Living With Psoriasis?
    • Benefits of CBD

    More from WebMD

    • 5 Tips to Help With Relapsing MS
    • How to Thrive With Narcolepsy
    • Relief for Blocked Hair Follicles
    • Psoriatic Arthritis and Your Sleep
    • What Psoriasis Feels Like
    • First Psoriatic Arthritis Flare
    • Talking to Your Doctor About RA
    • Crohn's: A 'Full-Body' Disease
    • Avoiding Crohn’s Flares
    • Living With Ankylosing Spondylitis
    • Live Better With Psoriatic Disease
    • Types of B-Cell Therapy for MS
    • Living Better With T2 Diabetes
    • Why Prostate Cancer Spreads
    • Getting the Care You Need for MS
    • Where Breast Cancer Spreads
    • Logo for WebMD
      • Visit WebMD on Facebook
      • Visit WebMD on Twitter
      • Visit WebMD on Pinterest
    • Policies

      • Privacy Policy
      • Cookie Policy
      • Editorial Policy
      • Advertising Policy
      • Correction Policy
      • Terms of Use

      About

      • Contact Us
      • About WebMD
      • Careers
      • Newsletter
      • Corporate
      • WebMD Health Services
      • Site Map
      • Accessibility
    • WebMD Network

      • Medscape
      • Medscape Reference
      • MedicineNet
      • eMedicineHealth
      • RxList
      • OnHealth
      • WebMDRx
      • First Aid
      • WebMD Magazine
      • WebMD Health Record
      • Dictionary
      • Physician Directory
    • Our Apps

      • WebMD Mobile
      • WebMD App
      • Pregnancy
      • Baby
      • Allergy
      • Medscape

      For Advertisers

      • Advertise with Us
      • Advertising Policy

    © 2005 - 2019 WebMD LLC. All rights reserved.

    WebMD does not provide medical advice, diagnosis or treatment.

    See additional information.