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Best 16 Exercises to Lose Chest Fat

Best Exercises to Lose Chest Fat

Are you looking for perfect pectoral muscles? Losing breast fat is not an easy task, but it is possible. You have to be willing to outdo yourself, eat well, and have a little patience.

The most accessible exercise to do at home is pushups. They target not only the chest or chest muscles but also the triceps and shoulders. And they will firm up your chest. But there are many types of pumps. You can choose the best ones based on your overall fitness and endurance or alternate them for each workout.

Feel the heat inside and outside the gym.

You don't necessarily need fancy equipment to work your chest, but you do need dedication. While exercise alone won't eliminate the breast fat, it can firm the area.

Here are some exercises to consider when targeting those pesky chest muscles:


1. Standard pumps.

Oh yes, suitable old-fashioned pumps - no weight required and they are very efficient.

Start in a plank position with your hands under your shoulders and feet shoulder-width apart to do a good pushup.

Keep your arms close to your body as you slowly lower yourself to the floor. Raise your body by pressing against the floor. Repeat, trying to increase the number of repetitions with each exercise.


2. Wide arm pumps.

Everything you have to do here is pretty much up to standard.

The only difference is the position of your hands. Place your hands further on either side, more comprehensive than shoulder-width. The greater the distance between your hands, the more intense and effective this exercise will be. Pick a space that is right for you and slowly progress.


3. Do pushups with applause.

From the pushup position, start lowering your chest. Once your chest is slightly below your bent elbow, push yourself with enough force that your hands lift off the floor and pop-under your chest. After the shot, land gently (good luck with that), bend your elbows and go straight for another. After practicing this type for a while, you can try a more challenging variation. This time you do the same exercise, but you hit on the back. Make sure to warm up your shoulders before doing this.


4. Hand pumps.

Lower yourself into a standard pushup position, but place one hand higher than the other and slightly wider than shoulder-width. Start by lowering your torso as close to the floor as possible. Extend your arms to push and reverse your hand position for the next pushup. Make sure to keep your body straight with your head, torso, and hips aligned.


5. Pumps with one tap.

This also requires a good warm-up. Lower your body from a standard pushup position, then explode in the air to hit your chest and place your hands in an X shape. Then quickly put your hands on the floor to lower yourself into the next pushup. . If you want to set your pecs on fire, try double-tapping your chest.

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6. Dumbbell jerseys.

 Lay your torso on the bench with only your shoulders above the surface. Your hips shouldn't be touching the bar and your legs should be bent with your feet firmly on the floor. Now grab the dumbbell with both hands and extend your arms completely over your chest. This is your starting position. Without bending your arms, slowly lower the weight in an arch behind your head. When you feel a stretch in your chest muscles, return the dumbbell to the starting position. Do 3 to 5 sets of 8 to 12 repetitions. It is one of the best exercises for losing breast fat.


7. The arrow bends.

This type significantly improves the chest muscles. To do this, get into a standard pushup position and bend your elbows about 45 degrees so that your body takes on the shape of an arrow. Now continue doing regular pushups.


8. Bar bench press.

You will need weights and a bench for this exercise. To avoid injury, start small and gain weight, don't be a hero. We'll use a barbell in this description, but you can also do this exercise with dumbbells.

Lie on an exercise bench with the bar against your chest. Hold your hands shoulder-width apart. Slowly push the bar down until your arms are straight, but don't lock your elbows.

As you lower the bar, try to keep your elbows at a 45-degree angle. Let the bar stroke your body before pushing it back down.


9. Decline the pushups.

To do this, you will need a raised surface such as a bench, medicine ball, sturdy box, or (if this is the first time) a curb or step. The higher the surface, the more intense the exercise. Now bring yourself to a standard pushup position, but place your feet at the chosen height. Keep your elbows at 45 degrees and continue as you would with regular pushups. Remember always to keep your back and neck in line. Use your glutes and core to keep your spine straight.

Best Exercises to Lose Chest Fat

The first three types of pushups are great for beginners. When you have mastered them all, you can begin the rest. But of course, pushups aren't the only way to get rid of breast fat. Here are some other great fitness exercises to speed up fat loss and give you a toned upper body.


10 Sauces.

You will need two dip bars for this exercise. Please make sure they are parallel, firm, and stable. Grab the poles and jump. Balance yourself on your outstretched arms. Now bend your arms, lower yourself and lean your upper body slightly forward. Stop falling yourself when your shoulders are below your elbows. Then, lift your body, making sure your wrists and forearms are aligned with the bars during this exercise to avoid pain or injury.

 And as your body moves up and down, keep your forearms vertical. Do 2 to 3 sets of 10 to 15 reps. It is one of the best exercises for losing breast fat.

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11. Breast fly.

Lie on the floor, bend your knees, and keep your feet flat on the floor. Now take two small dumbbells and raise them over your chest. Then bend your elbows slightly and open their

open arms sideways. After that, bring the dumbbells back up and hug your chest. This exercise can also be done on a weight bench so that you can lower yourself

an inch or two for more of a challenge. Do 3 to 5 sets of 10 to 15 repetitions; this is one of the best exercises for losing chest fat.

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12. Hits on the wall.

Stand at arm's length against the wall and hold a medicine ball with both hands. Push your hips back, bend your knees and

Squat down as much as you can. From this position, step up while throwing the medicine ball against the wall as high as you can.

Then grab the ball on your way down for the next squat. Do this exercise for 60 seconds; it is one of the best exercises for losing chest fat.


13. Dumbbell presses.

 Lie on a bench that is inclined at 45 degrees. Hold a dumbbell in each hand and place your feet firmly on the floor. Prepare your core and raise both dumbbells above your chest, keeping your arms fully extended. Your arms should be perpendicular to the floor. The weights should almost touch at the top of the movement. Then lower them to the top of your chest. Do not arch your back or pull back your wrists while holding the dumbbells during the exercise. Do 3-5 sets of 10 repetitions; this is one of the best exercises for losing chest fat.


14. Cable descent.

To do this, you need a machine with a high pulley. Raise the pulleys to the most elevated position and set the desired resistance. Stand in the center of the cable holder, grasp the pulleys and place one foot in front of the other with your knees slightly bent. Lower your arms at an angle, so they meet in front of your body and bend your elbows slightly. After that, bring your arms back to the starting position until your arms are aligned directly with the sides of your body. Do 3 to 5 sets of 10 to 20 repetitions. It is one of the best exercises for losing breast fat.


15. Dumbbell sweaters.

You will need a set of dumbbells and a bench for this exercise.

Start lying on the bench. Hold the dumbbells above your chest; The dumbbells should be parallel to the floor. For safety, keep your thumb firmly wrapped around the bar. Nobody likes a dumbbell on their head.

Slowly lower the weights to the floor above your head, but don't go over your ears. Then bring them back to the starting position. Repeat.

Remember: start with lighter weights and gradually increase. Nor is it embarrassing to ask someone to identify you.

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16. Crossed cables.

You can do a cable crossover on equipment at the gym or exercise bands at home. The crossover cable points to the area of ​​your chest that is under your arms (near your armpits).

If using a machine, adjust the weight to the desired resistance. To tone and tone, it's best to do as many reps as possible with a lighter weight.

Start with square hips and return to the machine. Pull the handles towards you until they cross and form an X.

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