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Muscle-Building Workout and Diet


Okay, your favorite shirt feels a bit tight. Maybe you haven’t been very active. Or maybe you’ve had a few hearty, late-night
snacks recently. Whatever the reason, now you have to deal
with extra fat on your chest. Face it, it’s time to hit the gym and try
out these chests exercises! There might be an underlying reason for excess
fat in the chest area, but I’ll get into that later. So, the easiest exercise that you can perform
at home is push-ups. They target not only your chest muscles, or
pecs, but also triceps and shoulders. And they’ll firm up your chest area. But there are many types of push-ups. You can choose the best ones depending on
your overall physical shape and endurance, or just alternate them for each workout. 1. Standard push-ups. Get in a rigid plank position on your toes,
with your arms fully extended (shoulders, elbows, and hands inline) and your feet no
more than 12 inches apart. Now bend your elbows, breathing in, and lower
your chest to just a bit below your bent elbows. Breathe out, pushing back up to the initial
position. That’s 1 rep. If you’re a fitness beginner, do 3 sets of
10-15 reps and work your way up to 20-25 reps (we’re gonna use the same number of sets and
reps for all types of push-ups). 2. Wide hands push-ups. All you have to do here is pretty much the
same as the standard. The only difference is the position of your
hands. Place your hands farther out to each side,
wider than shoulder width. The bigger the distance between your hands,
the more grueling and effective this exercise will be. Choose a distance that’s comfortable for
you and slowly work your way out farther. Hey, when was the last time you did push-ups? Tell me in the comments below! 3. Arrow push-ups. This type especially enhances the pecs. To perform it, get in a standard push-up position
and tuck your elbows in about 45 degrees to get your body into an arrow shape. Now continue by doing standard push-ups. 4. Clap push-ups. From the push-up position, start lowering
your chest. After your chest gets slightly below your
bent elbows, push upward with enough force for your hands to leave the floor and clap
them below your chest. After the clap, land softly (good luck with
that), bending your elbows and going straight into another one. After practicing this type for some time,
you can try to use a more difficult variation. This time you’ll do the same exercise but
clap your hands behind your back. Don’t forget to warm up your shoulders before
doing it. 5. Chest tap push-ups. This one requires a good warm-up as well. From a standard push-up position, lower your
body and then explode up in the air to tap your chest, placing your hands in an X shape. After that, quickly put your hands on the
floor to lower down into the next push-up. If you really want to set your pecs on fire,
try to double pat your chest. 6. Staggered arm push-ups. Get down in a standard push-up position, but
place one hand higher than the other and a bit wider than shoulder-width. Start lowering your torso as close to the
ground as you can. Extend your arms to push upward and reverse
your hand position for the next push-up. Don’t forget to keep your body straight
with your head, torso, and hips in line. 7. Decline push-ups. (that would be my first
option: Push-ups? No thanks, I’ll just watch from here…
not really) For this one, you’ll need a raised surface
like a bench, medicine ball, sturdy box, or (if you’re a first-timer) a curb or step
will do. The higher the surface, the more strenuous
the exercise will be. Now get in a standard push-up position but,
place your feet on the elevation you’ve chosen. Keep your elbows at 45° and continue, just
like with regular push-ups. Don’t forget about keeping your back and
neck aligned the whole time. Use your glutes and core to help your spine
stay straight. The first three types of push-ups are perfect
for beginners. When you master all of them, you can start
doing the rest. But, of course, push-ups aren’t the only
way to rid yourself of chest fat. Here are some other great gym exercises to
speed up fat loss and give you a toned upper body. Dumbbell pullovers. Lay down your torso on the bench with only
your shoulders on the surface. Your hips shouldn’t touch the bench, and
your legs should be bent with your feet firmly on the floor. Now grasp the dumbbell with both hands and
extend your arms fully over your chest. This is your initial position. Without bending your arms, lower the weight
slowly in an arc behind your head. When you feel a stretch in your pecs, bring
the dumbbell back to the initial position. Do 3-5 sets of 8-12 reps. Incline dumbbell press
Lie down on an incline bench set to 45 degrees. Hold a dumbbell in each hand and place your
feet firmly on the ground. Brace your core and lift both dumbbells over
your chest, fully extending your arms. Your arms should be perpendicular to the floor. The weights should almost touch each other
at the top of the movement. Then lower them back to the top of your chest. Don’t arch your back or cock your wrists
backward while holding the dumbbells during the exercise. Do 3-5 sets of 10 reps. Incline barbell bench press
Load the bar to an appropriate weight before starting. Don’t try to lift the maximum you can the
first time you try this exercise. Less is more, so choose the weights that are
comfortable for you. Position yourself on an incline bench set
to 45 degrees. Now grab the bar with your palms facing away
from you and remove it from the rack. Lift the weights above your chest with extended
arms, and then lower them slowly to chest level. Do 3 sets of 10-15 reps. Chest fly
Lie down on the ground and bend your knees, keeping your feet flat on the floor. Now take two small dumbbells and lift them
straight over your chest. Then slightly bend your elbows and open your
arms wide, out to the side. After that, bring the dumbbells back together
at the top, squeezing your chest. This exercise can also be done on a weight
bench, which will allow you to go down just another inch or two for a greater challenge. Do 3-5 sets of 10-15 reps. Wall ball shots
Stand against the wall at arm’s length holding a medicine ball in both hands. Push your hips back, bending your knees, and
squat as much as you can. From this position, come back up while throwing
the medicine ball as high as you can against the wall. Then catch the ball as you lower for the next
squat. Do this exercise for 60 seconds. Decline Cable fly. (Yeah, I’m not going to do that either…ha)
For this one, you’ll need a high pulley machine. Place the pulleys in the highest position
and set the desirable resistance. Standing in the middle of the cable stand,
grab the pulleys and set one foot in front of the other with your knees slightly bent. Pull your arms down at an angle to meet in
front of your body, slightly bending your elbows. After that, bring your arms back to the initial
position until your upper arms are directly in line with the sides of your body. Do 3-5 sets of 10-20 reps. Dips. You’ll need two dip bars for this exercise. Make sure they’re parallel, fixed, and stable. Grab the bars and jump up. Balance yourself on extended arms. Now bend your arms, lowering yourself and
slightly leaning your torso forward. Stop lowering when your shoulders are below
your elbows at the bottom. Then lift your body back up. While doing this exercise make sure your wrists
and forearms are in line with the bars to prevent any pain or injury. And while your body moves up and down, keep
your forearms vertical. Do 2-3 sets of 10-15 reps. Doing a workout that consists of all these
exercises, plus any type of push-ups 3 times a week will make a noticeable difference. However, keep in mind that you can’t just
get rid of the fat in your chest without dropping fat from the rest of your body. So, to blast fat throughout your body faster
and boost your metabolism, you should include cardio training as well, such as jumping rope,
running at a moderate pace, using a stair-stepper machine, or an elliptical trainer. Sometimes an enlarged chest on a man has nothing
to do with not being active or poor diet choices. And what you believe to be fat might turn
out to be an excessive amount of breast tissue. This could be a sign of a hormonal imbalance,
when a man’s body produces too much estrogen. So before starting the workout, make sure
to visit a doc to rule out any health conditions. Hey, if you learned something new today, give
this video a like and share it with a friend! And here are some more videos I think you’ll
enjoy. Just click to the left or right, and stay
on the Bright Side of life!

100 thoughts on “10+ Best Exercises to Get Rid of Chest Fat

  1. Wait…I was doing push-ups after a long time and then YouTube recommended me this video..🤯… Am i being watched??😟😱

  2. I really let myself go, I can do 73 pushups nonstop
    Now I can barely do 5 ffs
    I'm gonna try and work myself up again Hopefully you will too

  3. lol you can't get rid of fats after exercising and growing muscles,they both are different tissues which can't be converted into one another

  4. I did 100 push ups a week ago. I did it in sets. Really jacked up my arms for like two days, but I did it. Proud of myself. I can do 40 to 50 in a row.

  5. Quite simple! Chicken snd birds have always big chests. So grab a pair of wings and simulate the flying movement for days and weeks… you will get a bigger chest, and may be you will be able to fly😜

  6. Last time I did is not that much clear but as far as i can remembber somwhere around 1816 with tolerence of 200 yrs up or down….

  7. Watching these videos and each one tells you different things to do and not to do. Like one video says never do dumbell flies but these one says do them.

  8. My right side of chest is loose but left side is in goode shape…..also right bicep is is bigger than the left….plz make video for that

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