Chest fat is often called "man boobs" when it comes to males. Having this fat might not raise your risk for diseases, but it can certainly take its toll on your self-confidence. By doing the right chest exercises in conjunction with cardiovascular exercises, you can make the fat disappear and create better definition.
Elliptical Training
Although any form of cardio can burn calories, you can get more bang for your buck by doing elliptical training. Simply put, elliptical training works your upper and lower body simultaneously. Every time you push the handles forward, you are working your chest muscles. Do elliptical training for 45 minutes to 60 minutes, four days to five days a week to maximize your results.
Chest Presses
Chest presses target the middle part of your chest. You can do them with a flat bench and dumbbells. Lie face-up while holding the weights an inch apart straight above you with your palms facing your knees. Slowly lower the weights to your sides by bending your elbows. Once your upper arms parallel the floor, push the dumbbells back up and repeat for 10 to 12 repetitions.
Incline Presses
Incline presses work your upper chest. You can do them with a barbell and incline bench. Lie back on the bench and grab the bar with a wide grip. Carefully push it off the supports and hold it directly above your body with your arms extended. Slowly lower the bar down until it lightly touches your upper chest, push it back up and repeat for 10 to 12 repetitions.
Decline Presses
Decline presses target your lower chest, and you can do them on a decline bench. Hook your lower shins under the padded support, lie back on the bench and hold dumbbells an inch apart straight above you with your palms facing your knees. Slowly lower the dumbbells down until they are level with your lower chest, push them back up and repeat for 10 to 12 repetitions. When you push the weights up, do not let them hit each other.
Close Grip Bench presses
Close grip bench presses target your inner chest area, and you can do them on a flat bench with a barbell. Lie face-up on the bench and place your hands slightly less than shoulder-width apart on the bar. In a controlled motion, push the bar off the supports and hold it straight above your body. Slowly lower it down until it lightly touches your chest, push it back up and repeat 10 to 12 times.
Chest Passes
Chest passes require a medicine ball and training partner. Stand with your feet shoulder-width apart while holding the ball against your chest. Forcefully throw the ball in a straight line to your partner. After he catches it, have him throw it back, and immediately throw it again. Continue for 12 to 15 repetitions.
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