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How To Lose Chest Fat For Men

One of the questions that has been asked over and over are about the best workouts to lose chest fat for men and who and how should they be done. Before we delve deep into some of the workouts to lose chest fat, I want you to be clear about breast enlargement in men. This is because, too often men develops the notion that any type of breast enlargement no matter what the underlying matter is, can be eliminated with workouts and that notion is not true. workouts to lose chest fat will only work if breast enlargement is due to… obviously fat. So if your breast enlargement has been caused as a result of fat build up or pseudogynecomastia, then workouts will definitely work. But if the underlying matter is gland growth and not fat, then workouts will not make any difference and in most cases, it will only highlight the chest as fat around the chest is eliminated through workouts. The exact same happened to me when I started to do workouts to lose chest fat along with crash dieting thinking that it will eliminate by breast enlargement and what happened was, I became thin all over my body EXCEPT my chest. Guess what?, it was gynecomastia and not pseudogynecomastia.

Are workouts To Lose Chest Fat Useless For Gynecomastia ?

The classification of breast enlargement in men into that which is due to fat and due to breast tissue or gland growth is primarily for the sake of clarity. In reality, things are not that black and white or exactly 100% fat or exactly 100% breast tissue. In the majority of cases of men with breast enlargement, there will always be a combination of fat and breast tissue and this is called mixed gynecomastia. For some, the majority of the mass will be breast tissue and a minority of the mass would be fat or the other way. So in such cases, workouts to lose chest will help to eliminate that part of mass which involves fat.

How Can I Know If workouts To Lose Chest Fat Are What I should Go For ?

First things first. You would need to find out first whether what you have is fat and the best and straightforward way is to see a doctor specializing in gynecomastia or breast reduction treatment. If you are what is considered as over-weight or obese or someone with high body fat, you will always have chest fat proportional to overall body fat. Even if you have breast tissue growth in such a case, you will have fat in your chest as a result of overall body fat content.

Weight & Frequency

All of the workouts to lose chest fat should be low weight and high frequency. This means the weights you use on the machines or the weight of the dumbbells that you use should not be too high or heavy. You are tying to burn the fat and not trying to break the muscle fibre and have them grow stronger as a result. Again, low weight, high frequency.

The following workouts to lose chest fat have been thoroughly researched and was recommended by fitness experts. All of them have one thing in common and that is, all of them targets the upper chest. You may ask why? Because we need the fat in the lower chest and under the nipples to be first spread up to be burned out to experience breast reduction. Doing workouts for upper chest will also stretch the lower chest and will tighten that area.

Dumbbell Pullovers

workouts to lose chest fat - Dumbbell-Pullover

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Dumbbell-Pullover-Animated

The dumbbell pullover is one of the classic workouts to lose chest fat of all time that has been praised and recommended by famous body builders like Arnold Schwarzenegger.

  1. Get yourself a flat bench and lie flat on your back on it.
  2. Hold a low or medium weight dumbbell above your chest and have your elbows slightly bent.
  3. Slowly lower the dumbbell back over your head all the way down like in the animation above.
  4. Make sure you do this slowly and you feel the stretch
  5. Go for about 3 sets initially with 10-12 repetitions in one set.
  6. Perform this exercise 3 times a week

Incline Bench Dumbbell Press

 

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chest_exercises_incline_dumbbell_press_1

chest_exercises_incline_dumbbell_press_Animated

The incline bench dumbbell press is another great workout to lose chest fat from your upper chest and provides excellent pressure on your upper chest when done properly.

  1. If possible, get the help of a spotter to hand you the dumbbells. This is recommended but not an absolute must.
  2. Position yourself on the incline bench.
  3. Hold two low-medium weight dumbbells using a regular grip or if possible, have it passed from your spotter.
  4. Press the dumbbells upward in an explosive motion and make sure you feel the pressure on your upper chest. Inhale when it goes up and exhale upon release.
  5. Release or bring it down slowly.
  6. You should put the angle of the bench at around 45 degrees but this would depend on the individual as well. Play around with the angle until you can feel it is giving the best possible effect on your upper chest.
  7. Go for about 3 sets initially with 10-12 repetitions in one set.
  8. Perform this exercise 3 times a week
 
 

Incline Barbell Bench Press

chest-exercises-barbell-incline-bench-press-medium-grip_1

chest-exercises-barbell-incline-bench-press-medium-grip-2

chest-exercises-barbell-incline-bench-press-medium-grip_Animated

Another available workouts to lose chest fat is the incline barbell bench press. You might ask what the difference for this is from the regular flat bench press. The regular flat bench press does not focus the upper chest but the incline barbell bench press does and for shaping the upper chest and to reduce the sagging, we need the incline.

  1. Press the barbell upward in an explosive motion and make sure you feel the pressure on your upper chest. Inhale when it goes up and exhale upon release.
  2. Bring it down slowly.
  3. You should put the angle of the bench at around 45 degrees but this would depend on the individual as well. Play around with the angle until you can feel it is giving the best possible effect on your upper chest.
  4. Go for about 3 sets initially with 10-12 repetitions in one set.
  5. Perform this exercise 3 times a week
 

Smith Machine Incline Bench Press

chest_exercises_smith_machine_incline_bench_press_2

 

chest_exercises_smith_machine_incline_bench_press_1

chest_exercises_smith_machine_incline_bench_press_Animated

The Smith machine incline bench press is another among the workouts to lose chest fat and one of the benefits of this that you will get the movement uniform and you do not need a spotter since the weight is low.

  1. Take an adjustable bench and place  it under the Smith machine.
  2. Grab the barbell with hands slightly wider than shoulder width.
  3. Slowly lower the barbell but do not let it touch your chest.
  4. Push the bar upwards in an explosive manner.
  5. Inhale when you push up and exhale when you release or lower it.
  6. Go for about 3 sets initially with 10-12 repetitions in one set.
  7. Perform this exercise 3 times a week

Decline Push-Ups

exercises-to-lose-chest-fat-decline-push-up

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decline-push-up-animated

Another simple and all time classic workouts to lose chest fat is the decline push-up. This is not different than a regular push-up except that the legs rest on a raised platform like a bench.

  1. Make sure your back is flat when you do the push-ups.
  2. Hands should be preferable a little wider than shoulder width.
  3. You can adjust the width and try out different widths to see which one gets you the most effect.
  4. Go for about 3 sets initially with 10-12 repetitions in one set.
  5. Perform this exercise 3 times a week
 

Can I speed Up Chest Fat Burn ?

You can and you should speed up in my personal opinion. I would suggest you use Gynectrol, a prescription grade fat burner exclusively developed for chest fat along with workouts to speed up chest fat loss. Even if you are not a fan of supplements, I suggest you try it at least during the first one month because, it will really kick start burning the stubborn fat that has been there for quite some time. The accelerated loss with definitely boost your confidence and will give you that drive to workout with full force and see the light at the end of the tunnel.

Should I diet while I do these workouts to lose chest fat ?

Remember, our goal for these exercises is to bring down the fat in the chest and anything that helps like dieting or a fat burning product should not be overlooked. As for dieting, it ALWAYS HELPS if you can go on a high protein, low carb and low fat diet if possible. You are not required to crash diet while you do these exercises but make sure that you control the calorie intake. Your calorie intake needs to be low so that it does not reverse or neutralize the fat burn.

F.A.Q About Workouts To Lose Chest Fat

Always keep in mind that exercises to lose chest fat are 1) Low weight and 2) High frequency or repetitions. The goal here is to burn off the fat in the chest and not to build muscle mass. One distinction that you have to understand while at the gym is that you are doing this for a specific purpose and are not competing with the other guys who who are taking heavy weights. When I was working out at the gym, there have been awkward movements where others thought that I was a slacker who only bothered with the small weights. If some body comes up to and ask why are you always using the low weights, tell them that your goal is to just lose the fat, become lean and NOT build muscles. Successful body builders and seasoned gym goers never does any workouts every single day and you should also not. This is because, the body needs rest as well as its an overkill if you workout for the same part every single day.

Should I just workout for the chest ?

One of the myths about workouts and body building in general is called “spot reduction”. Spot reduction means you can simply workout for just one part of your body and develop it more than other parts. This is not true and it applies for the chest as well. Now that being said, it does not mean that you have to workout for each and every part when you do these upper chest exercises. Start with basic cardio like some time on the treadmill, a bit jogging or warm-ups and then go for these exercises and you should be fine.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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