How to Lose Chest Fat in a Week

Do you wanna bulk up your chest? Do you have time to spare and chest muscles you’d like to build up and tone? A massive chest is something everyone admires. Then this workout is right what you need! The best part is that these moves won’t only get you ripped but also give you better posture, more strength, more mobility, and get you into your dream body in no time. Don’t worry, Just get in some comfortable clothes, and let’s give them a try! But be sure to keep in mind that if you’re a beginner trying out these exercises, it’s best to start with lighter weights and work your way up to heavier ones so you can really focus on good form. First, you will need to warm up and get your chest muscles ready to work. Jumping burpees, push up and some lightweight random exercise also increases your stamina and burn calories. The exercise to lose your chest fat in a week which are Barbell bench Press, Flat bench dumbbell press, Low-Incline Barbell Bench Press, Low-Incline Dumbbell Press, Decline barbell press, Decline dumbbell press.

1. Barbell bench press

It is the staple exercise for building muscle mass and strength in the chest. The primary muscles that are worked in a bench press are the triceps brachii and pectoralis major with the anterior (front) deltoids, traps & back as secondary muscles used in the flat barbell bench press. It increased upper body push strength. This point is kind of a no-brainer, but the bench press improves the amount of the weight we can push/press, predictor of upper body strength, bigger pec major, stronger pec minor, shredded serratus anterior, Iron forged delts, crazy strong triceps and look great in shirts. 3 sets of 10 to 12 Reps.

2. Flat bench dumbbell press

The flat bench tends to build mass over the entire pec. You're also actively using your deltoids (shoulders) at this angle, so you don't want to work on your deltoids the next day. The dumbbell bench the press can be integrated into strength and power athlete programs to increase upper body strength and muscle mass of the chest, triceps, and anterior pressing muscles. 3 sets of 10 to 12 Reps.

3. Incline Barbell Bench Press

The Incline Bench Press primarily works the clavicular head of the pectoralis major or the upper portion of your chest. It also works the anterior deltoid (front portion of the shoulder) and the triceps (backside of your arm). The main benefit in performing incline presses is to develop the upper portion of the pectoral muscles. Because the incline chest press puts more stress on your upper pec, it develops this muscle group more, while the flat bench tends to build mass over the entire pec.

3 sets of 8 to 10 Reps.

4. Incline Dumbbell Press

The incline dumbbell press is a great exercise for building strength and muscle mass in your chest, particularly your upper pecs. While the standard bench press works your pec muscles as a whole, the incline dumbbell press offers a variation to target the higher area of your chest. Throwing a mild incline into the mix allows for greater range of motion to attack the chest muscles far more effectively than the standard bench. Moreover, not having your hands tethered to a bar in a fixed position allows the wrists and elbows to move freely as the rep progresses.

3 sets of 8 to 10 Reps.

5. Decline barbell press

The decline bench press primarily targets the lower part of the pectoralis major muscles. To a lesser extent, it also works the upper pectoralis major, anterior deltoids and triceps. The biceps muscles on the front of your upper arms work as stabilizers during the movement. The biceps brachii helps this movement to a lesser extent. Compared to other types of bench presses, the decline version is less stressful on the back and shoulders. That's because the decline angle shifts the stress to your lower pecs, which forces them to work harder. 3 sets of 10 to 15 Reps.

6. Decline dumbbell press

The primary chest muscle is the pectoralis major. Although it's just one muscle that fans over your chest, it does have a lower and upper region to develop. If you're looking to build shape in the lower, or sternal region, the decline dumbbell press is your move. The benefit of the decline the bench press is that it targets the lower portion of your chest better than the flat bench as well as the incline bench. This is extremely important if you really want your chest to be round, wide, and defined.

3 sets of 10 to 15 Reps.

Avoid Thing during Exercise

If you want to hit your training and physique goals, you need to fuel your body with the right foods. And while junk food may be appetizing, it won't do you any favors while you're trying to get beach-ready. Some unhealthy foods are no-brainers, butthere are plenty of healthy options that aren't actually waistline-friendly.