Workouts To Lose Chest Fat For Men

The following workouts to lose chest fat have been thoroughly researched and was recommended by fitness experts. All of them have one thing in common and that is, all of them targets the upper chest. You may ask why? Because we need the fat in the lower chest and under the nipples to be first spread up to be burned out to experience breast reduction. Doing workouts for upper chest will also stretch the lower chest and will tighten that area.

Dumbbell Pullover

The dumbbell pullover is one of the classic workouts to lose chest fat of all time that has been praised and recommended by famous body builders like Arnold Schwarzenegger.

• Get yourself a flat bench and lie flat on your back on it
• Hold a low or medium weight dumbbell above your chest and have your elbows slightly bent
• Slowly lower the dumbbell back over your head all the way down like in the animation above
• Make sure you do this slowly and you feel the stretch
• Go for about 3 sets initially with 10-12 repetitions in one set
• Perform this exercise 3 times a week

Incline Bench Dumbbell Press

The incline bench dumbbell press is another great workout to lose chest fat from your upper chest and provides excellent pressure on your upper chest when done properly.

• If possible, get the help of a spotter to hand you the dumbbells. This is recommended but not an absolute must
• Position yourself on the incline bench
• Hold two low-medium weight dumbbells using a regular grip or if possible, have it passed from your spotter
• Press the dumbbells upward in an explosive motion and make sure you feel the pressure on your upper chest. Inhale when it goes up and exhale upon release
• Release or bring it down slowly
• You should put the angle of the bench at around 45 degrees but this would depend on the individual as well. Play around with the angle until you can feel it is giving the best possible effect on your upper chest
• Go for about 3 sets initially with 10-12 repetitions in one set
• Perform this exercise 3 times a week

Incline Barbell Bench Press

Another available workouts to lose chest fat is the incline barbell bench press. You might ask what the difference for this is from the regular flat bench press. The regular flat bench press does not focus the upper chest but the incline barbell bench press does and for shaping the upper chest and to reduce the sagging, we need the incline.

• Press the barbell upward in an explosive motion and make sure you feel the pressure on your upper chest. Inhale when it goes up and exhale upon release
• Bring it down slowly
• You should put the angle of the bench at around 45 degrees but this would depend on the individual as well. Play around with the angle until you can feel it is giving the best possible effect on your upper chest
• Go for about 3 sets initially with 10-12 repetitions in one set
• Perform this exercise 3 times a week

Smith Machine Incline Bench Press

The Smith machine incline bench press is another among the workouts to lose chest fat and one of the benefits of this that you will get the movement uniform and you do not need a spotter since the weight is low.

• Take an adjustable bench and place  it under the Smith machine
• Grab the barbell with hands slightly wider than shoulder width
• Slowly lower the barbell but do not let it touch your chest
• Push the bar upwards in an explosive manner
• Inhale when you push up and exhale when you release or lower it
• Go for about 3 sets initially with 10-12 repetitions in one set
• Perform this exercise 3 times a week

Reference: http://tinyurl.com/gocz3vb