Chest fat can be frustrating when your workout program doesn't seem to be working. Your chest muscle consists of two parts, the pectoralis minor and pectoralis major. Attacking chest fat with only push-ups is not the solution. Train your chest muscles from all angles of the muscle to develop muscle in the area. Including chest-specific exercises in your total body strength training routine will help burn off layers of fat to reveal a well-defined chest.
Close Grip Bench Press
Close grip bench press engages the chest and tricep muscles. Lie back on the bench press. Place your hands on the bar with your hands close together. Face your palms downward. Lift the bar off of the rack and lower the weight toward your chest. Try to tap the bar to your chest. Press the bar up until your arms are extended. Repeat for four sets of 12 to 15 repetitions.
Dumbbell Chest Flys
Dumbbell chest flys stimulate the center of the chest. Lie back on a flat bench with a dumbbell in each hand. Extend your arms straight over your chest with palms facing each other. Open your arms out to the sides until the dumbbells are even with your shoulders. Squeeze your arms in and together over your chest. Repeat for four sets of 12 to 15 repetitions.
Incline Push-ups
Incline push-ups work the top section of the chest muscles. Stand in front of a flat bench. Place your hands on the bench with your hands spaced shoulder-width apart. Straighten your legs behind you, leaving your body in a push-up position. Keep your abs tight and your spine in a straight line. Lower your chest toward the bench. Press yourself up and return to the starting position. Repeat for four sets of 12 to 15 repetitions.
Decline Dumbbell Press
Decline dumbbell press targets the lower portion of the chest muscles. The decline bench is angled toward the floor at 45 degrees. Lie back on a decline bench with a dumbbell in each hand. Lift your arms straight over your chest with palms facing forward. Lower the dumbbells until your elbows are bent at 90 degrees. Press the weights up and together over your chest. Repeat the motion for four sets of 12 to 15 repetitions.
References
- Bodybuilding.com: Chest Workouts for Mass
- "Weight Training Manual;" National Federation of Professional Trainers; 2006
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