Everybody wants a muscular chest, but some get it, and some not, the chest is one of the muscles that get fat quickly, but with the help of proper diet and exercise, we can achieve it. In this article, we will talk about some exercises that are most effective in reducing chest fat.
1. Pushups
Pushups are one of the best exercises for the development of chest and reducing chest fat; it can be done anywhere either in the gym or home and doesn't need any type of equipment. It not only develops your chest muscle but along with that, it helps in strengthening your shoulder and triceps. Pushups are a perfect exercise that builds upper body and core, there are lots of variations in pushups, but beginners should start with standard pushups after achieving perfect form they can move to other variations.
How to do:
- Get on the floor on all fours, placing your shoulder slightly wider than your shoulders
- straighten your arms and legs
- lower your body until your body touches the floor
- pause, then push yourself back
- repeat this for 20 reps and next 3-4 sets
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2. Dumbell Press
Dumbell press is more preferred than bench press because it helps in more contraction of the chest muscle and fixing the imbalance muscle of the chest. It helps in increasing the performance of other movements also. Dumbell press has more range of motion that helps in recruiting more muscle, and it is very joint-friendly. The dumbell allows a lifter to position their shoulder and change the movement to suit accordingly to their joint integrity needs.
How to do:
- Lie on a bench or floor with your feet pressing into the floor
- Draw your shoulder down and back them to press into a bench
- Hold the two dumbells in palms, pull the dumbells down with the inhale to the side of the chest, slowly and control
- Gently touch the dumbell with your chest
- Push the dumbells back with exhale in a control form, with shoulder blades retracted and depressed down
- repeat this for 10-15 reps for three sets.
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3. Dumbell Flys
Dumbell Fly is an exercise that brought broadness and size to your chest muscle, it is an old school exercise and can be done in the machine, but with the dumbells, it has more range of motion and contraction in the chest muscle. Use lightweight to start and try to increase your muscle mind connection after that; you can increase weight according to your strength. Performing this exercise not only strengthens your muscle but also contributes to your joints, ligaments, and bones. Benefits of strength training improve your stamina and posture but also increase the metabolism that fastens up the fat loss process and saves you from many diseases.
How to do:
- Start by lying on the bench or floor, grab the dumbells on your hand and shoulder retracted.
- Lift your arms above you parallel to your chest and a slight bend in the chest.
- Lower the weight in the controlled form to each side and stop when the weights are roughly in line with your shoulders
- Move the dumbell back to starting position, use your chest and shoulder to drive back.
- Repeat this 15-20 times for 3-4 sets.
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