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So, your favorite shirt feels a bit tight. Maybe you haven’t been very active.
Or maybe you’ve had a few hearty, late-night snacks recently. Whatever the reason, now you have to deal with extra fat on your chest. Face it, it’s time to hit the gym and try out these chests exercises!
The easiest exercise that you can perform at home is push-ups. They target not only your chest muscles, or pecs, but also triceps and shoulders. And they’ll firm up your chest area. But there are many types of push-ups. You can choose the best ones depending on your overall physical shape and endurance, or just alternate them for each workout. But push-ups aren’t the only way to rid yourself of chest fat. There are some other great gym exercises to speed up fat loss and give you a toned upper body.
TIMESTAMPS:
Standard push-ups 0:50
Wide hands push-ups 1:25
Arrow push-ups 1:56
Clap push-ups 2:17
Chest tap push-ups 2:55
Staggered arm push-ups 3:21
Decline push-ups 3:47
Dumbbell pullovers 4:43
Incline dumbbell press 5:16
Incline barbell bench press 5:52
Chest fly 6:25
Wall ball shots 7:02
Decline Cable fly 7:28
Dips 8:06
SUMMARY:
– #1. Get in a rigid plank position on your toes, with your arms fully extended and your feet no more than 12 inches apart. Now bend your elbows, breathing in, and lower your chest to just a bit below your bent elbows. Breathe out, pushing back up to the initial position.
– #2. Place your hands farther out to each side, wider than shoulder width. The bigger the distance between your hands, the more grueling and effective this exercise will be.
– #3. To perform it, get in a standard push-up position and tuck your elbows in about 45 degrees to get your body into an arrow shape. Now continue by doing standard push-ups.
– #4. From the push-up position, start lowering your chest. After your chest gets slightly below your bent elbows, push upward with enough force for your hands to leave the floor and clap them below your chest.
– #5. From a standard push-up position, lower your body and then explode up in the air to tap your chest, placing your hands in an X shape. After that, quickly put your hands on the floor to lower down into the next push-up.
– #6. Get down in a standard push-up position, but place one hand higher than the other and a bit wider than shoulder-width. Start lowering your torso as close to the ground as you can. Extend your arms to push upward and reverse your hand position for the next push-up.
– #7. The higher the surface, the more strenuous the exercise will be. Now get in a standard push-up position but, place your feet on the elevation you’ve chosen. Keep your elbows at 45° and continue, just like with regular push-ups.
– Doing a workout that consists of all these exercises, plus any type of push-ups 3 times a week will make a noticeable difference. However, keep in mind that you can’t just get rid of the fat in your chest without dropping fat from the rest of your body.
– To blast fat throughout your body faster and boost your metabolism, you should include cardio training as well, such as jumping rope, running at a moderate pace, using a stair-stepper machine, or an elliptical trainer.
– Sometimes an enlarged chest on a man has nothing to do with not being active or poor diet choices. And what you believe to be fat might turn out to be an excessive amount of breast tissue. This could be a sign of a hormonal imbalance, when a man’s body produces too much estrogen.
Can a combination of regular exercise, healthy diet, and the exercises mentioned in the article help anyone get rid of chest fat, regardless of their fitness level?
Chest fat, also known as man breasts or moobs, can be a source of embarrassment for many men. Although there are different reasons why men may develop chest fat, it’s essential to focus on getting rid of it. In this article, we’ll provide you with the top 10+ best exercises to help you lose chest fat.
1. Push-ups: Push-ups are an excellent workout for your chest and can help to decrease chest fat. They are also highly versatile, and you can modify them to suit your fitness level.
2. Dumbbell flyes: Dumbbell flyes help to tone your chest muscles. Using dumbbells during this exercise makes it more challenging and improves the overall result.
3. Bench press: The bench press is one of the most popular workouts for chest muscles. It utilizes your chest muscles, shoulders, and triceps, making it an excellent workout for getting rid of chest fat.
4. Medicine ball slams: Medicine ball slams target your chest muscles and can also improve your cardiovascular health.
5. Cable chest press: The cable chest press is a great workout for people who prefer using machines to lift weights. It’s low-impact and can help to decrease chest fat.
6. Chest dips: Chest dips primarily use your body weight to strengthen your chest muscles. You can adjust the intensity of chest dips to match your fitness level.
7. Cross-overs: Cross-overs are another excellent workout for chest muscles. They help to increase the strength of your chest muscles and reduce chest fat.
8. Mountain climbers: Mountain climbers are a full-body workout that can help to reduce chest fat. This exercise targets your chest and entire body, making it a fantastic overall workout.
9. Burpees: Burpees work for almost every muscle in your body, including the chest. They are an excellent choice if you want to include cardio and strength training in one workout.
10. Decline push-ups: Decline push-ups work your chest muscles at a different angle, resulting in better toning and decreased chest fat.
11. Plyometric push-ups: Plyometric push-ups combine strength training and cardio in one workout to reduce chest fat.
Conclusion:
Getting rid of chest fat requires dedication, consistency, and hard work. In addition to the exercises mentioned above, a healthy diet and lifestyle can accelerate the process. However, with a combination of the exercises mentioned, following a healthy diet, and regular exercise, anyone can get rid of chest fat and improve their overall health.
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