How To Reduce Chest Fat And Build More Muscles

Reducing chest muscle isn’t that easy, but if we focus on the gym routine, then it’s easier to build perfect chest muscles. These are the 11 most recommended exercises that can definitely push your chest muscles.

  • Barbell Bench Press Chest
Barbell Bench Press Chest

The bench press, or chest press, is an upper-body weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench. The exercise uses the pectoralis major, the anterior deltoids, and the triceps, among other stabilizing muscles.

  • Dumbbell Bench Press Chest
Dumbbell Bench Press Chest

Lift the dumbbells to chest height with your palms facing forwards. Breathe out and push the dumbbells up until your arms are fully extended, using your pecs to power the movement. Don’t let the dumbbells touch.

  • Barbell Incline Bench Press Chest
Barbell Incline Bench Press Chest

The Incline Bench Press is a version of the traditional Bench Press in which we position the bench at about a 45-degree angle. The resulting inclined position targets your upper chest and the front side of your shoulders more than the standard flat bench.

  • Barbell Decline Bench Press Chest
Barbell Decline Bench Press Chest

In a decline bench press, I set the bench to 15 to 30 degrees on a decline. This angle places your upper body on a downward slope, which activates the lower pectoral muscles as you push weights away from your body.

  • Lever Chest Press
Lever Chest Press

Sit on seat with chest approximately height of handles. Grasp handles with wide overhand grip; elbows out to sides just below shoulders. Execution. Press lever until arms are extended. Return weight until chest muscles are stretched.

  • Dumbbell Incline Hammer Press

Start off positing yourself in front of a freestanding incline bench, grabbing a dumbbell in each hand with your palms facing in towards one another. Press the dumbbells up in an explosive motion and once at the top position hold for a count 4 Squeeze your chest muscles and then return to the starting position.

  • Dumbbell Incline Fly Chest FIX
Dumbbell Incline Fly Chest FIX

Sit on an incline bench positioned. At a 30 to 45-degree angle and rested dumbbell on top of each thigh. Use your legs to help you lift the weights. Directly over your chest.

  • Cable Low Fly Chest
Cable Low Fly Chest

Keeping the elbows pulled in towards your sides, exhale, contracting through the chest and bringing the handles up and in until we align your elbows with the middle of your chest. Inhale, slowly lowering down, keeping the elbows pulled in.

  • Cable Middle Fly Chest
Cable Middle Fly Chest

The standing cable fly is a variation of the chest fly and an exercise used to strengthen the pushing muscles of the body including the chest, triceps, and shoulders. … It can include this movement into your chest workouts, push workouts, upper body workouts, or full body workouts.

  • Cable Standing Up Straight Crossovers Chest
Cable Standing Up Straight Crossovers Chest

Start off setting up two handles on two high cable pulley machines and stand in between the machines with your hands extended out gripping the handles above your body. Slowly bring the handles down and together in front of your body, squeezing your chest and hold for a count.

  • Lever Seated Fly Chest
Lever Seated Fly Chest

A machine fly, alternatively called a seated lever fly. Fly is a strength training exercise based on the free weight chest fly. As with the chest fly, the hand and arm move through an arc while I kept the elbow at a constant angle.

These exercises can make our chest muscle more tight and good looking. If you are interested in fitness, then you can also check our Health & Fitness Section here.

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