Chest fat can cause grief every time you look in the mirror without a shirt. The infamous "man boobs" are the butt end of many jokes in TV sitcoms. If you are sick of the fat, you can make it disappear by losing weight and building muscle. Even though spot reduction is not possible, whole body fat reduction is. Not to mention, building muscle in your chest can help raise your metabolism and create better muscle definition.
Step 1
Eliminate all foods that can cause weight gain. This includes deep fried foods, fast food, commercial baked goods, candy bars, refined grains and processed meats. Eat healthier foods like fruits, vegetables, berries, lean meats, low-fat dairy and whole grains.
Step 2
Step onto the treadmill and perform cardiovascular exercise. If you do not like running, then do any type of cardio that will get your heart rate elevated and make you sweat. Indoor cycling, elliptical training, stair climbing, jumping rope and kick boxing are other options. Perform cardio three days a week on alternating days for at least 45 minutes.
Step 3
Perform chest presses. Lie on a workout bench and grab the barbell with a wide grip over your chest. Push it off the supports and hold it above you with your arms almost fully locked out. Lower it down until it lightly touches your chest, push it back up and repeat.
Step 4
Lie on an incline bench to do incline presses with dumbbells. Hold the weights an inch apart directly above you with your palms facing forward. Lower the weights by bending your elbows. Stop when you feel a strong contraction in your upper chest. Push the weights back up and repeat.
Step 5
Hook your lower shins under the padded support of a decline bench to target your lower chest muscles. Hold dumbbells an inch apart above you with your palms facing forward. Slowly lower the weights down to the height of your upper stomach, push them back to the starting point and repeat.
Step 6
Swing dumbbells around in a circular motion to do around the worlds. Lie face-up on a bench and hold the dumbbells straight behind your head with your palms facing up. Move the weights around in an arcing motion until they are right above your thighs. Turn your palms while you do this so they are still facing up once they are above your thighs. Reverse the movement and bring the weights back to the starting point. Stop the dumbbells an inch apart when they are behind your head and above your thighs.
Tips and Warnings
- Perform 10 to 12 reps and four to five sets of these chest exercises. Do these strength moves three times a week on the off days of your cardio. Mix in some back exercises to avoid muscle imbalances.
Things You'll Need
- Bench
- Barbell
- Incline bench
- Decline bench
- Dumbbells
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