As men gain body fat, often excess fat collects around the chest in the breast area. This accumulation of fat may be unsightly and cause you to feel uncomfortable about your body. To battle these fat deposits on and around the chest, perform structured chest-strengthening exercises coupled with a consistent regimen of aerobic exercise.
Bench Press
The bench press helps strengthen and tone your chest muscles by using a barbell and a weight bench. Lie on your back on a flat weight bench with your knees bent and feet flat on the floor. Grip the bar at a width slightly wider than your shoulders. Push the bar off the weight rack and straighten your arms above your chest. Inhale and slowly bend your elbows and lower the bar to your chest. As you exhale, straighten your arms and push the bar straight into the air. Complete three sets of 10 repetitions.
Declined and Inclined Presses
The declined bench press targets the lower chest muscles. Lie on a slightly declined weight bench with your head below the weight rack. Grasp the bar slightly wider than shoulder width and push the bar off the rack. Bend your elbows and concentrate on bringing the bar to your lower chest at the bottom of your pectoral muscles. Straighten your arms and push the bar into the air.
Inclined presses are performed much like declined presses except the back of your weight bench is inclined instead of declined and you bring the bar to your upper chest. Perform three sets of 10 repetitions of each of these press exercises.
Pec Deck and Cable Flies
The pec deck is used to perform pec deck flies. Sit on the pec deck machine and grab the handles on each side of you, keeping your arms straight and parallel to the floor. Slowly bring your hands together in front of you, trying to squeeze your chest muscles while performing this movement. Hold this position for three counts, then return to the original position.
Cable flies also work the pectoral muscles and may be performed on a cable machine. Stand between the two upper cables of the machine, grasping a handle in each hand. Slightly bending your elbows and keeping your outstretched arms parallel to the ground, bring the handles together in front of you until your hands almost meet. Slowly return your arms to the original position. Perform three sets of 10 repetitions of each of these exercises.
Chest Pullovers
Chest pullovers require a weight bench and a dumbbell. Lie flat on the bench with the top of your head at the end of the bench. Grasp the dumbbell with both hands and stretch your arms above your chest, perpendicular to the floor. With a slight bend of your elbows, slowly lower the dumbbell behind your head. Slowly return the weight to the original position. Perform three sets of 10 repetitions of this exercise.
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