One embarrassing problem that many men suffer from is that of chest fat. This is often due to overall weight gain because of a sedentary lifestyle. However, by regular workouts, following a healthy diet and leading a more active lifestyle, men can lose fat quickly in the chest area.
Below we share some simple workouts that can be done at home and that will help you to get rid of unwanted chest fat. The emphasis here is on low impact (low weights)but high intensity workouts that will help to burn that chest fat.
Push ups are very effective in getting rid of chest fat and no equipment is needed. Push ups are also fantastic as they help to define muscle in the chest, arms, shoulders and back area. To start, push up from the floor with raised toes and pull your stomach in, head down. Then, bending your elbows, lower yourself to the floor until your head touches the ground. Then, slowly raise your elbows into the start position and start again. Ideally you need to do 1 minute reps with a minute rest in between each set. To gain the most benefit you need to complete at least three sets of reps.
This is probably the most well-known exercise for targeting chest fat in men. All you need is a flat bench and a low weight dumbbell. To begin the Pullover workout you need to start by lying flat on the bench, elbows comfortably bent with a dumbbell placed on your chest. You then need to slowly raise the dumbbell above your chest, this is the beginning position. From here, you then raise the dumbbell over your head and back to hovering over your chest. This action needs to be done slowly and you should feel the stretch as you do so. If you are new to working out, start with the lowest weight possible and build up to a medium sized weight. For maximum effect, you need to do at least 3 sets of reps with 10 sets of lifts. Ideally the workout should be done at least 3 times a week to see fat reduction in the chest area.
Incline Bench Dumbbell Press
This is also another great workout for getting rid of chest fat. Again you need to start with the lowest weight for your fitness level and slowly build up to a medium sized weight. You will need an incline bench and a set of dumbbells. Another pair of hands is also an advantage in handing you the dumbbells. Start with your back pressed against the bench and take hold of the dumbbells. You need to slowly raise the dumbbells up together above your head, and then back down to shoulder height. This workout is best done 3 times a week and with 3 sets of reps each time, doing 10-15 lifts if you can.
For this exercise you can either stand with feet wade apart and slightly bent, or you can lie on you back. Just make sure that if you do lie down that your lower back is well supported and that you are comfortable. You will need a set of dumbbells, again, low to medium weight depending upon your fitness level. You then simply open your arms wide and then push the dumbbells upwards together above your head. Ideally 3 sets of reps need to be done with at lest 10 lifts each time.
These are all simple workouts, that if done regularly will get rid of unwanted chest fat. Good luck! Thankyou to Gynexin World who gave us permission to use the GIFS above which we found on their gynexin review blog post.