Side Boob Fat? 5 Best Exercises to Get Rid of It

Hate your side boob fat and want to get rid of it? We all have those stubborn and troublesome parts on our bodies that can make anyone insecure.

The crazy thing is even if you do lose weight it doesn’t mean you’re going to lose the fat under your armpit. It’s frustrating that you can be fit pretty much everywhere else but your side boob fat doesn’t seem to want to go away…

I had one lady tell me she was jealous of women who could run in tank tops without their arm rubbing against their side boob fat and chaffing. She even told me she was afraid to cut her hair shorter because then there wouldn’t be anything to hide her side boob fat.

Nobody likes having this dreaded side boob fat even though it’s actually quite common. If you’ve had trouble losing this “armpit fat” then you’re going to have to try a different approach.

Here I’m going to show you why you aren’t able to lose it, why other methods won’t work and the best exercises to get rid of side boob fat for good.

The Real Cause of Side Boob Fat

side chest fat

If you’re plagued with this fat under your armpit then you have your genetics to partially thank (1). This side boob fat is known technically as the axillary tail of the Spence which is a fancy name for auxiliary breast tissue (2).

Your genetics are most likely wired to store excess fat in this spot which is going to make it a lot more difficult to lose it. But don’t worry too much as long as you follow my plan below you’ll be able to get rid of it finally.

Having too much excess body fat is a big cause of having this stubborn side boob fat. The problem with most people who try to get rid of this armpit fat is they just try to lose weight. But when most lose weight they’re losing a lot of muscle too which could lead to a higher body fat (3).

You won’t be able to tone up this stubborn area without some lean muscle on your body. So just “losing weight” is rarely going to be the answer. The trick is to lower your body fat instead.

Most women have an average of 25-32% body fat and if you want to lose your side boob fat I’d try getting it at least below 25% (4). Even if you fall into this average you could still have these troublesome fat spots.

So even if your genetics might not be favorable for getting rid of this armpits fat it doesn’t mean you’re doomed for the rest of your life. Now let’s get into how to lose the fat under armpits.

Why Spot Reducing “Doesn’t Work”

spot reduction doesn't work

You’ve might have already heard by now that spot reduction doesn’t work very well (5). Spot reduction is the theory that doing certain exercises for stubborn body parts will result in losing fat from that particular area.

But this has been proven to not be effective for losing fat from stubborn areas like love handles, belly fat, and flabby arms. This is largely because you still have too much overall fat on your body. So if you just lost weight but didn’t lower your body fat you wouldn’t be able to lose the stubborn fat under your armpits.

This is why most people fail when they’re trying to get rid of these troublesome areas on the body. The real and only way to drop the fat at armpit is to lower your body fat and then to add in targeted exercises that help to tone and tighten up the area.

Battle Plan to Lose the Side Boob Fat

get rid of side boob fat

So now that you know just “losing weight” isn’t the answer it’s time to get into direct tactics. Now if you’re really overweight then you’re going to naturally lose weight during this process. As you burn off body fat and add some toned muscle you’ll lose a lot of weight from fat stores too.

But if you don’t have much weight to lose such as 10-15 pounds then you might not see a huge fluctuation on the scale (6). This is because as you lose body fat you’re also replacing it with some muscle. Now muscle weighs something too so it could easily throw off the scale measurements. I’ve seen far too many people become discouraged at their “lack” of results due to the deceiving scale.

A far more accurate way to track your progress is to measure your body fat, inches, and how your clothes fit. Also taking before and after pictures will give you a more accurate view of your progress (7). The only thing is it’s hard to measure your body fat percentage accurately. A trainer at a local gym can measure it for you and some home scales also include body fat measuring.


The trick to burning body fat off your body is to eat a high protein, lower carb diet that’s made up of low inflammatory and low insulinemic foods in a caloric deficit. For a complete diet plan that implements these dieting strategies check out The Flat Belly Formula.

Then once you have the dieting part down you need the workouts too. You’ll get the best results by combining HIIT (High-Intensity Interval Training) with targeted exercises for your fat in armpit. Below you’ll find my top 5 exercises for side boob fat…

5 Best Side Boob Fat Exercises

Wide Pushups

wide grip pushups

Dumbbell Flyes

dumbbell chest flyes

Dumbbell Pullovers

dumbbell pullovers

Dumbbell Press to Fly

dumbbell chest press to fly

Mountain Scalers

mountain scalers

Bye-Bye Side Boob Fat Workout Plan

side boob fat exercises

So now that you know the best exercises for armpit fat you’ll need to know how to put it together in a workout plan.

The trick is going to be to combine HIIT with these above-targeted exercises. Below is just a sample workout plan you can use that implements both of these stubborn fat burning strategies.

  1. Jump Rope x30 seconds
  2. Mountain Climbers x30 seconds
  3. Dumbbell Flyes x30 seconds
  4. Wide Pushups x15
  5. Jumping Jacks x30
  6. Burpees x10
  7. Dumbbell Press to Fly x12
  8. Band Side Pull-Downs x10/side
  9. Stair Runs x30 seconds
  10. Dumbbell Pullovers x20

5x Total

How do you get rid of side chest fat?

Most make the mistake of just trying to lose weight to get rid of it. Now, this can help but it’s hardly ever the solution. You’ll need to lower your body fat throughout your entire body while adding in targeted exercises to help tone up the area including back fat. This side chest fat is more common than most think and even men with man boobs can suffer from it.

The Last Word

We all have those troublesome parts on our bodies that stubbornly refuse to go away. I know we’re all supposed to love every part of yourself but there’s also nothing wrong with wanting to improve yourself too.

Unfortunately, most go about getting rid of these stubborn fat spots the wrong way. This is why few ever get results or it’ll take them a crazy amount of time to do it. But by lowering your body fat while tightening up the area with targeted exercises you’ll slim down this side boob fat once and for all.

At the end of the day, there’s no magic pill that’s going to do the work for you. The more consistent and committed you are to following a plan for getting rid of them the sooner you’ll get the results you want. Most toss in the towel far too soon and never end up getting rid of them.

Hopefully, now that you know what works for getting rid of this stubborn side boob fat you’ll be able to follow the plan till completion. Trust the process and keep following the plan to get the results you’re looking for.