Carrying fat on the chest is not a good look and can really ruin an otherwise great physique. For men, fat collecting around the pecs can be particularly distressing in fact, because it leads to the appearance of ‘man boobs’. No amount of abdominal definition is going to fix that! Fortunately, this article is here to show you how to burn fat from your chest.
The Two Components
The first thing to recognize is that there are two components here as there are with any targeted toning program.
It’s impossible to ‘target’ fat loss. Your body burns fat in a genetically predisposition order, and that means that there is no such thing as an exercise or workout that will burn fat from the chest specifically.
However, it is possible to target muscle growth. And by toning up your pectoral muscles, you can create a very distinctive difference by making the area firmer and more toned.
So, we need a weight loss plan and a pec-building plan (pecs being the muscles that make up the chest). The good news is that we can combine these by using an intensive weight lifting routine. That is to say that when performed in the right way (i.e. without big breaks!), you can actually burn fat by lifting weights. This is called ‘metabolic resistance’ training.
About the Workout
Let me start this article by telling you not to stick religiously to the workout I’m about to share with you. I see far too many workouts online for this and that that are written rigidly as a number of sets and repetitions and particular weights and that expect people to follow them regularly to the T. This is the completely wrong way to work out as it will mean you’re not getting any variation in your workouts nor tailoring it to suit your own body or even how you’re feeling at the time.
The workout you do tonight should be completely different to every other workout you’ve done this week and ever in fact. You should alter it as you go to respond to how your body is feeling and you should aim to do as many repetitions as you can past failure even if you’ve completed the number you wrote down for yourself.
This then is just one workout for you that will target your pecs that is here to help give you ideas for how to train and for some moves you might not have done before. I’ve left a lot of things like the number of reps and the precise weights open to interpretation – but as long as you put in enough effort this will leave you with a major burn. And the key is to recognize the way it feels and to think about the lessons you can learn from this. How are we targeting the pecs from different angles? How are we maintaining the pace so as to keep the heartrate high and fat burn up?
A Workout to Burn Fat From Chest
Muscle Ups: If you don’t know what these are then look them up online. It’s basically a pull up where you go on top of the bar and then press your own bodyweight. This is a cardio-intensive full-body movement that goes at the start of the workout while your body isn’t yet fatigued. Can’t do muscle ups? Then burpees will do the same thing for you!
Bench Press Supersetted With Press Ups: A superset means working out using two exercises. Rather than resting then you will move straight from one to the other, so in this case you are doing as many bench presses as you can then moving straight onto press ups and back again without pause in between.
Partial Reps Chest Press: Now move over to the chest press machine to do some partial reps. This means you will be doing on a fraction of the movement of the time – so pushing out just first quarter of the press and then just the middle portion and then just the end. Do about 8-10 of each for one set and repeat the whole thing ten times.
Dumbbell Presses With Burns: A dumbbell press is a bench press… but with dumbbells. Surprise, surprise. The exciting bit here though (read as ‘sadistic bit’) are the burns. After you’ve done as many reps as you can do with the presses, you are now just going to ‘bounce’ the dumbbells a little at the bottom of the movement so that you are doing as much of the move as you can still do. The amount you can do is going to get gradually less of course – so keep going until you can’t move them at all. Then rest and repeat.
Flush Set of Chest Presses: Now head back over to the chest press and do a flush set. This is a set where you are going to put it onto a light weight and then just do as many repetitions as you can for a single go. Aim to perform 75 or 100 and this will pretty much ‘flush’ all the remaining will to live out of your chest.