How to Lose Fat Around The Chest and Increase The Bench Press

Question: How Can I Lose Fat on the Chest and Increase the Bench Press?

How can I lose fat underneath my chest and increase my strength on the bench press at the same time?

Right now I am 18, I weigh about 130-lbs and can bench press a max of 130-lbs also. My bodybuilding goal is to build muscle, increase the max bench press and also get rid of the fat underneath the chest? Do I need to use decline bench maybe?

Answer: If one of your bodybuilding goals is to lose fat under the chest you need to lose body fat all over your body. The way to do that is by combining the proper bodybuilding routines with the correct bodybuilding diet and some cardiovascular exercise.

Bodybuilding Training Routines

As far as your bodybuilding training routines, short 45-60 minute sessions get the job done. Do not think that the longer you work out the more results you will get.

So with that said, I would split my body over 3 days:

Day 1: Chest/Back/Calves
Day 2: Shoulders/Biceps/Triceps
Day 3: Thighs/Hamstrings/Abs

You can rest on the 4th day and then start over.

For chest, try this routine for 4 weeks:

Flat Dumbbell Press 10 sets of 10 reps (rest 1 minute between sets)
Incline Dumbbell Press 2 sets of 12-15 reps (rest 1 minute in between sets)

After 4 weeks do the following;

Flat Barbell Bench Press 5 sets of 5 reps (rest 2 min between sets)
Incline Barbell Bench Press 3 sets of 10,8, 6 reps (rest 90 seconds)

Bodybuilding Diet

In terms of your bodybuilding diet, you need a plan that will have you eating 6 times a day ideally. Have your breakfast, lunch and dinner with a protein shake in between those. In this manner you feed the muscle while at the same time you increase your metabolism. You will need to create a slight caloric deficit in order to lose fat so you need to watch what you eat. I included a sample diet so that you see what I mean:

Sample Bodybuilding Diet For Men

Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters

Meal 2 (9 AM)
Meal replacement packet mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal. (You can also use an RTD instead of a protein powder).

1 Tablespoon of Flaxseed Oil (Spectrum brand is best)

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Same as Meal 2

Cardiovascular Exercise

Since you are 18 and you seem to have a good metabolism I suggest that you just do 20 minutes of cardiovascular exercise on your off days. Could be anything…walking outside, stationary bike, elliptical machine. Keep your heart rate between 130-140 beats per minute and you are good to go.

Best of luck with your bodybuilding goals!

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