How to eliminate pectoral fat?

Reduce breast fat without risking health and with guaranteed results, demand not only a balanced diet, but to accompany it with specific exercises.

Although women seek to get rid of fats in the area to reduce their size and men mark or define their pecs, the suggested routine is ideal in both cases.

Essential routines to reduce chest fat

Performing them 3 to 4 times a week, the exercises outlined below are perfect for oppressing chest fat, recommending the execution of 3 sets of 12 repetitions, although some more series may be incorporated in the assumption that they fall short. Reduce chest fat quickly with these exercises.

Pull over lying

The first exercise demands the use of dumbbells, however, if you do not have them, it will be enough to opt for water bottles or sand bags. Lying face up on a surface, your legs will be flexed on the ground.

Keeping the position, both arms will be stretched upwards, while holding the dumbbells, to later tilt them back and passing them just above the head. Return to the original position and repeat.

Push-ups

When talking about working the muscles of the chest, they can not miss the push-ups for being a complete exercise in which they also strengthen their arms and back losing fat throughout the area. The execution begins by lying face down, taking care to support the hands on the floor at shoulder height.

It is important to maintain a board position during the exercise, giving the body mobility only with the flexion of the arms to allow the chest to touch the ground when descending and before climbing.

Pressures at chest height

The third exercise requires the inclusion of a ball, the size does not matter, it must only be sustainable with the help of both hands just to the same position of the chest. Maintaining this position, it is time to stand with your legs a little apart, although it is an easily adjustable exercise to practice on a chair.

The objective is to press the ball with both hands, as if it were intended to squeeze it, but these must be well open, that is, that the palms are the ones that hold it. The pressure will have to be maintained for about 10 seconds before releasing it.

Dumbbell opening

Using a bench where we can support ourselves, we have an additional option to remove breast fat.

However, we will need to work with dumbbells, these should be held in each hand, and then with arms fully open and aligned you will have to raise them until both weights meet, then lower your arms slowly and at the same time.

Aerobic exercise? If required! While the routine described above contributes to efficiently get rid of the accumulated fat in the chest area, it is not enough to complement it with some aerobic exercise because it is allied in reducing fat by burning calories.