Chest fat does not threaten the body the same way as belly fat, but that doesn't make it any easier to deal with. It can still takes its toll on self-confidence, especially when revealing clothing is worn. If you want to reduce your chest fat, your need to do chest exercises from multiple angles, while burning calories. Be aware that you should also stock your house with nutrient-dense foods, because no exercise will help if you do not follow a healthy diet.
Elliptical
Elliptical training is a type of cardio that involves a steady, gliding movement of the arms and legs. As your feet move pedals back and forth, you simultaneously push and pull two poles with your hands. When you push the poles forward, your chest muscles get activated. Not only can this type of training burn calories, but it can also contribute to improved muscle tone in your chest. Perform elliptical training three to four days a week for 45 to 60 minutes.
Incline Bench
Incline bench presses work your upper chest and they can be done with dumbbells or a barbell. Lie back on an incline bench with your knees bent and feet flat on the floor. After grabbing the bar with a wide grip, push it off the supports and hold above you with your arms extended. Slowly lower the bar down to your upper chest, push it back up and repeat for 10 to 12 repetitions. When doing incline presses, or any chest exercise, keep your core tight.
Flat Dumbbell Bench Presses
Flat dumbbell bench presses work your middle chest and as the name implies, they are done on a flat bench. Lie face-up while holding the dumbbells an inch apart above you with your palms facing your knees. In a steady motion, bend your elbows and lower the weights to your sides. Once your upper arms parallel the floor, push the weights back to the start and repeat 10 to 12 times.
Incline Push-Ups
Incline push-ups target your lower chest and they can be done on an exercise ball. By using the ball, you will recruit a maximal amount of muscle fibers because your body is off balance. Place your hands shoulder-width apart on the ball, fully extend your arms and place your toes hip-width apart on the floor behind you. Once into this position, lift your hips and tighten your abs to form a straight line from your shoulders to your heels. Slowly lower yourself down, stopping your chest right above the ball. Steadily push back up and repeat for 10 to 12 repetitions.
Bear Hugs
Bear hugs are isometric exercises that target your inner chest muscles and they are done with an exercise ball. Sit on a workout chair with your knees bent, feet flat on the floor and the ball held in front of your body. Your arms should be wrapped around the widest point of the ball. In a steady motion, press the ball into your chest as you squeeze it forcefully with your arms. After holding for a full second, slowly release the pressure and repeat for 10 to 12 repetitions.
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