how to lose chest fat in four simple exercises at a high body fat i hold majority of my fat in my belly love handles and especially my chest this is also me a few hours out from my last show no chest fat and this we could consider single digit body fat in this video i'll be sharing the four simple exercises that help me tremendously develop my chest the simple truth with the cases of man boobs are caused by having too high of a body fat percentage and once you reduce your body fat percentage your man
boobs will disappear along with the rest of your upper body fat when most people say man boobs they're talking about the excess fat tissue on a man's chest that gives them the appearance of having female breasts like this the technical term for this condition is cytogynecomastia basically translates to fake female breast growth which is a pretty accurate description of what's going on the truth is we all have the ability to have an amazing chest also known as your pectoralis major the most superficial muscle of the chest if you're watching this video you fall in either
one of these four problem scenarios scenario one you have a poorly developed chest scenario too you have a high body fat percentage and most of the fat is deposited in your chest area scenario three you're both at a high body fat percentage and you have a poorly developed chest and scenario four is you suffer from gynecomastia the best and only way to get rid of chest fat and man boobs is to be in a caloric deficit but in this video i'll be focusing more on scenario one before we dive in a lot of research and
editing goes into making a video like this i work my ass off just do me one favor if you wouldn't mind gently hit the like button i'd greatly appreciate it and if you enjoy this kind of content subscribe and hit the notification bell if you're new watch this video till the end and i'll be doing a massive giveaway let's kick it off training it's the driving force to body recomposition meaning it's easy to lose fat by using the diet alone but nearly impossible to build muscle without weight training weight training is paramount to building muscle
and improving body composition developing a strong chest involves these exercises the pecs are divided into three parts according to its origin parse clavicularis which contains descending fibers the upper part parse sternocostalis the lateral fibers the middle part and parse abdominalis the ascending fibers the lower part while there are no upper and lower chest muscles it's a physio-mechanical matter of course that different exercises and working angles will stress ascending descending and lateral fibers to a different degree so it may be impossible to isolate certain fiber strands it is possible to shift the main workload from one
strand to the other by selecting the appropriate exercises having an outstanding chest requires these four simple workouts exercise one a total of eight studies were utilized for referencing this video and one consistency was that the barbell bench press is by far the best exercise for chest development and therefore it deserves to be the first exercise in any training program targeting the chest akagi and colleagues found that there was a direct correlation with your pectoral size and your bench press performance the emg data from boac burns and bus keys showed that the barbell bench press being
the most superior chest exercise exercise 2 incline press targeting the upper chest pars clavicularis tribes and colleagues found that a bench angle of 44 degrees and 56 degrees resulted in greater chest activation of the upper pectoralis compared to our horizontal bench the emg data from bulk burns and buski shows that the incline bench press with an angle of more than 45 degrees provided a 69 more intense stimulation of the upper chest in other words descending fibers of the pars claviculars are optimally stimulated and will thus as bro science tells you bring up your upper pecs
what makes incline dumbbell alpha is that it's supposed to be harder than flat dumping why i've picked up the incline dumbbell bench over the barbell is to one provide a greater range of motion at the bottom and at the top of the movement providing more bang for your buck in this exercise how to perform this exercise again to preserve your shoulders and avoid injury have your elbow slightly tucked make sure that the peak of the press the dumbbell is over your chest and not your face also concentrate on squeezing the chest at the top of
the movement exercise 3 cable crossover or pec deck a study from the american council of exercise analyzing the top three most effective chest exercises utilizing the average emg data and rpe which is ratings of preserved exertion is a scale used to measure the intensity of your exercise between zero and ten from zero being nothing at all four being somewhat heavy seven very heavy and ten being very very heavy both the pec deck at 98 muscle activation compared to the barbell bench press and the bent forward cable crossover 93 percent of muscle activation elicited nearly equivalent
muscle activation as the barbell bench press likewise ratings of perceived exertion for each exercise of these three were comparable as well the emg data from bulk burns and buskies also goes to show that the cable crossover being the second most effective exercise further supporting its claim for the third most important exercise in your chest arsenal exercise 4 dips or cable chest raises a comparison of weight and body weight movements using emg measurements would not be fair because most muscular activation increases with load and the load would be constant and for advanced trainees low relatively to
their strength and body weight only exercises wide dips would be great finisher is due to its ability to properly stimulate the lower pecs pars abdominalis and their ascending fibers i'd also try this variation of cable raises one of my favorite chest finishers why i love it so much is that it has constant tension and it allows you to properly activate the lower pectoralis to reiterate to target problem scenarios two and three it's going to be mainly the diet it's almost impossible to lose fat tissue without having the correct diet you can do as many chest
exercises as possible but it's very likely that you'll still have a lot of fat tissue around your chest therefore it is also equally as important to focus on your diet you need to be in a caloric deficit i'll leave the video here i hope you've enjoyed it but i'm gonna do a giveaway as i promised i'm gonna pick 10 people from the comments and i'm going to be giving away an ebook that i created of training and dieting it is complete i have been building it over the last five years i'm gonna give it for
free all you need to do is comment down below what your favorite chest exercise is and why number two like the video and number three be subscribed that's all you need to do to be able to enter i'm gonna pick 10 people and as i promised i am going to also announce the winners of the giveaways of the three things awfully gymshark or ehp labs the winners are louis vodkas yassin rami and finally payne send me a dm on instagram you have 48 hours send me a dm to claim your prize i hope you guys
enjoyed the video i'll see you guys in the next one peace
