How to Lose Upper Body Fat

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Losing fat from the upper half of your body requires a few different approaches. You’ll need to perform 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week to burn fat in your chest, arms , and back. [1] Plus, eat a healthy diet to make sure your hard work in the gym doesn’t go to waste.

Method 1
Method 1 of 4:

Using Cardio to Burn Fat

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  1. Running is a great cardio exercise if you don’t have access to cycling or rowing machines but still want a good workout. Try running 20 to 30 minutes at a time, 2 to 3 times a week. [2] If you want to lose 1 pound per week, you have to walk or run about 35 miles per week (without increasing your caloric intake). [3]
    • Running is a high-impact cardio workout, so if you have problems with your feet or knees, you might want to try something else.
  2. Cycling is less impactful on your legs compared to running. You can cycle on a stationary bike machine or go for a bike ride outside. Cycle 3-5 times a week for about 60 minutes per ride. [4]
    • If you find that the ride seems too easy, increase the resistance on your bike or cycling machine.
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  3. Swimming works the muscles throughout your whole body and burns the most calories over a short period of time. [5] You can use the basic freestyle stroke, or you can mix in the other strokes— butterfly , breast , and backstroke —for variety. How much you can swim at a time depends on your overall health, but start by swimming 30 minutes each day until you reach 60-90 minutes each day. [6]
  4. Walking is a great cardio exercise if you’ve been injured or don’t have the endurance for a longer workout yet. Add 30 minutes of brisk walking each day to burn calories. [7] You can walk outside, on a treadmill , or on a track in a gym.
  5. You can break this up into 30 minutes of moderate-intensity exercise, 5 days a week, or 20 minutes of vigorous-intensity exercise about 4 days a week. Moderate-intensity exercise includes brisk walking, biking, swimming, and mowing the lawn. Vigorous-intensity exercise includes running, swimming laps, heavy yard work, and aerobic dancing. [8]
    • You can also combine moderate and vigorous-intensity exercise to meet this goal. Just try to spread out this exercise over a few days or more in a week.
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Method 2
Method 2 of 4:

Exercising Your Chest and Arms

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  1. Lie on your back on a workout bench or other flat surface. Bring the dumbbells up to your chest, holding them shoulder-width apart with your palms facing each other. Rotate your arms so your palms face out and your forearm and upper arm create a 90-degree angle. Exhale as you use your chest muscles to push the dumbbells up. Lock your arms at the top of the push and breathe for a second. Lower the weights slowly as you inhale. [9]
    • Perform 3 to 4 sets of 8 to 10 reps of this exercise.
    • To determine how much weight you should use, figure out the heaviest weight you can use for 1 rep. Then figure out about 60 to 70 percent of that weight for your regular set. For example, if the heaviest weight you can use for 1 rep is 10 lb (4.5 kg), then you should use 6 lb (2.7 kg) dumbbells for your sets.
    • If it begins to feel like there's hardly any resistance with the weight you're using, try the heaviest weight test again and readjust the weights you use.
  2. Stand with your legs shoulder-width apart. Hold the dumbbells at your sides. Bring one dumbbell up so it’s even with your shoulder and your palm faces out—this is your starting position. Exhale and push the dumbbell up so your arm is fully extended. Pause for a second and then lower the dumbbell back down. Perform 8 to 10 reps and then switch arms. Repeat 3 sets. [10]
  3. Stand with your legs about hip-width apart. Hold a dumbbell in each hand with your palms facing your thighs. Keep your back straight and your arms slightly bent at the elbow. Lift the dumbbells to chest level, keeping your elbows lower than your wrists. Hold the dumbbells in this position for a second, and then slowly lower them back down. [11]
    • Repeat 3 sets of 10 to 12 reps.
  4. Stand in front of a bench or elevated platform. Place your hands on the bench or platform, with your hands slightly more than shoulder-width apart. Move your feet back so that your body is straight back and your arms are straight up from the platform. Keep your body straight and slowly lower yourself to the edge of the platform or bench at a 45-degree angle. [12] Then, push your body back up until your arms are extended.
    • Repeat for 3 sets of 8 to 15 reps.
  5. Lie on your back on a workout bench or other flat surface. Hold the dumbbells in front of you, with your arms at a 90-degree angle from the bench and your body. Keep your elbows tucked in and your palms facing each other. Inhale, keeping your upper arms stationary, and lower the dumbbells to your ears, bending your arms at the elbows. When your dumbbells reach your ears, use your triceps to raise the dumbbells back up while you exhale. [13]
    • Repeat for 3 sets of 6 to 8 reps.
  6. You don't need to do every single one of these exercises. Instead, choose 2 or 3 to do on the days you work out your chest and arms.
    EXPERT TIP

    Laila Ajani

    Fitness Trainer
    Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
    Laila Ajani
    Fitness Trainer

    Women and men lose weight and gain muscle at different rates. Biologically, it is difficult for females to gain as much muscle mass as males. Female gym goers shouldn't worry that certain workouts will make their bodies “bulky,” or less feminine. Avoid comparison in fitness journeys. For example, females naturally have a higher body fat percentage than males. Because of that, it's unfair to compare your weight loss with a male partner, as it occurs at a different rate.

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Method 3
Method 3 of 4:

Sculpting Your Back Muscles

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  1. Do chin-ups . Grip the chin-up bar with your palms facing toward you and your arms shoulder-width apart. Your arms should be fully extended above you, and your torso should be as straight as possible. Exhale as you pull your body up until your head is level with the bar. Hold this position with your biceps slightly squeezed, and then exhale as you lower yourself slowly back to your starting position. [14]
    • If you don’t have the strength to do this on your own, ask a spotter to support you by holding your legs.
    • Repeat this for 5 to 8 sets of 2 to 3 reps.
  2. Rest your right knee on a workout bench and bend at the waist until your upper body is parallel to the floor, then place your right hand on the bench. Use your left hand to pick up a dumbbell from the floor and hold it with your palm facing your torso, your arm extended, and your back straight. Exhale as you slowly lift the dumbbell, bending your arm at the elbow and keeping your upper arm near your torso. Squeeze the back muscles when the dumbbell reaches your chest. Inhale as you lower the dumbbell back to the floor. [15]
    • Repeat this move for 3 to 4 sets of 10 to 15 reps on each side of your body.
  3. Sit on the edge of a workout bench with your legs together and two dumbbells placed slightly behind your legs. Bend at the waist, keeping your back straight and your palms facing each other, and reach for the dumbbells. Keep your arms bent slightly at the elbows and exhale as you lift the dumbbells out to the side until your arms are parallel to the floor. Hold the dumbbells in position for one second and then lower them slowly while inhaling. [16]
    • Repeat this for 3 sets of 6 to 8 reps.
  4. To really get definition in your back and melt away fat, you'll want to diversify how you work out that area. Incorporating 2 or 3 of these exercises on back day can help you do that.
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Method 4
Method 4 of 4:

Eating a Healthy Diet

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  1. Eating 3 well-balanced meals a day can help cut down on body fat. Each meal should look like ½ of a plate of fruits and veggies, ¼ of a plate whole grains, and ¼ of a plate of lean protein. [17]
  2. Studies show that drinking diet soda may cause weight gain. [18] Ditch the soda—diet or regular—and drink flavored waters instead. If you miss the fizz of soda, you can try carbonated water.
    • You should also cut energy drinks from your diet. They tend to be very high in sugar. You can try sugar-free versions if you like, but coffee, black tea, green tea, and kombucha are healthier options. [19]
  3. Fiber will keep you fuller for longer, which can decrease your cravings for junk food. The empty calories from junk food can cause weight gain in your back and other parts of your body, so eating more fiber can help minimize that. Substitute regular bread and pasta for whole wheat versions, and add beans and nuts to your diet. [20]
    • For example, you can substitute white pasta for the whole wheat version and still have your favorite pasta dishes.
  4. If you consume too much sugar, your body will produce more insulin and can store more fat. Stay away from candy and junk food that has a lot of sugar. Also, check the nutrition label on your favorite foods—even low-sugar versions might have more sugar than you think. Adults should not consume more than 30g of added or natural sugar per day, which is roughly equivalent to 7 sugar cubes. [21]
    • If you're having a hard time cutting sugar, you can start by replacing high-sugar foods with low-sugar alternatives. For example, you can use a natural sugar substitute, like Truvia, in your coffee. You can also snack on fresh fruit or popsicles instead of candy.
  5. If you’re not paying attention to how much you’re eating at each meal, it doesn't matter what you’re eating. You can decrease the amount you eat by using a smaller plate for meals, pre-proportioning snacks, eating slowly, and using measuring cups to measure your portions. [22]
    • If you’re using a smaller plate for your meals, try to make sure that at least half of the plate is vegetables.
    • Use snack-size food storage bags to make your snacks. For example, if you buy a big bag of low-calorie popcorn, divide the bag into several smaller bags. You’re less likely to eat the whole bag that way!
    • Use the measuring cups to actually measure out servings. If you make a recipe with a 1 cup (240 mL) serving size, actually measure it out with a 1 cup (240 mL) measuring cup. It will help you learn what serving sizes look like.
    • Try tracking your daily food intake and portion sizes in a food diary to better understand your eating habits and how they affect your body.
    • According to certified personal trainer Julian Arana, M.S.eD., NCSF-CPT, “you can do upper body exercises to stimulate muscle growth in [your upper body], but losing body fat is a product of eating in a caloric deficit.” [23]
    • Reader Poll: We asked 253 wikiHow readers and 50% said that they don’t track their food intake . [Take Poll] But studies show that this is an effective way to lose weight, so if you haven't tried yet, that's a great, expert-backed tip to support your fitness journey!
  6. If you eat late, you burn calories at a slower rate and are more likely to store body fat. [24] Once you’ve had dinner, try not to eat for the rest of the night. If you find yourself getting hungry, you can try drinking water or tea.
    • If you have to eat between dinner and bedtime, eat watery vegetables, a spoonful of peanut butter or cottage cheese, or a handful of nuts. [25]
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Dietary Changes and Exercises to Lose Upper Body Fat

What Workouts Can You Do to Target Upper Body Fat?

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      Warnings

      • Before starting a new workout routine, talk to your healthcare provider, especially if you have a chronic or unstable health condition, like heart disease, asthma, high blood pressure, osteoporosis, or diabetes. [26]
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      References

      1. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
      2. ↑ https://marathonhandbook.com/how-many-miles-should-i-run-each-week/
      3. ↑ https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-running-and-weight-loss/
      4. ↑ https://sprayke.com/how-many-times-to-ride-a-bicycle-per-week-to-lose-weight/
      5. ↑ https://wexnermedical.osu.edu/our-stories/does-running-swimming-or-biking-burn-the-most-
      6. ↑ https://www.obesityaction.org/community/article-library/swimming-for-weight-loss/
      7. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345
      8. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
      9. ↑ https://muscularstrength.com/article/how-to-dumbbell-bench-press-three-golden-rules
      1. ↑ https://www.trainwell.net/exercises/single-arm-dumbbell-overhead-press
      2. ↑ https://youtu.be/VIoihl5ZZzM?t=38
      3. ↑ https://www.health.harvard.edu/blog/rise-push-ups-classic-exercise-can-motivate-get-stronger-2019021810165
      4. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/triceps-extension/vid-20084676
      5. ↑ https://columbiaassociation.org/gyms-fitness/how-to-do-a-proper-chin-up/
      6. ↑ https://health.clevelandclinic.org/dumbbell-rows
      7. ↑ https://sweat.com/exercises/bent-over-rear-delt-raise
      8. ↑ https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/
      9. ↑ https://health.clevelandclinic.org/3-reasons-you-should-kick-your-diet-soda-habit
      10. ↑ https://health.clevelandclinic.org/are-energy-drinks-bad-for-you
      11. ↑ https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721
      12. ↑ https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/
      13. ↑ https://www.niddk.nih.gov/health-information/weight-management/just-enough-food-portions
      14. ↑ Julian Arana, M.S.eD., NCSF-CPT. Certified Personal Trainer. Expert Interview
      15. ↑ https://hms.harvard.edu/news/late-night-eating-impact
      16. ↑ https://thewell.northwell.edu/healthy-living-fitness/healthy-late-night-snacks
      17. ↑ https://www.health.harvard.edu/healthbeat/do-you-need-to-see-a-doctor-before-starting-your-exercise-program

      About This Article

      Article Summary X

      To lose upper body fat, start by doing cardio exercise, such as swimming or running, 3 times a week for 30 minutes each time to improve your metabolism and burn fat. Also, focus on weight-training exercises that work your pectoral muscles, like dumbbell bench presses, and your back and arm muscles, like rowing or chin-ups. In addition to exercise, try to eat 3 balanced meals a day of whole grains and lean protein to cut down on body fat. If you can, eat more fiber to keep you full and decrease cravings for junk food, which can create a buildup of back fat. For tips on how to avoid late-night snacking, which causes your body to store fat, keep reading!

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