EstimatedEst. Read Time: 14 minutes
incline bench press avoid mistakes for upper chest

THE PROBLEM WITH THE INCLINE BENCH PRESS

The Incline Bench Press exercise variation is one of the best upper chest exercises there is, but there’s one major problem preventing us from getting the maximum benefit out of it.

The front delt likes to dominate the movement, taking away from the action of the upper chest as the primary muscle!

You see, these two muscles – the anterior deltoids and the upper chest fibers of the pectoralis major – are really close to each other, which means that one of the two can really start dominating the other if we don’t do this dumbbell chest exercise correctly.

The front deltoid gets a great deal of work from not just shoulder workouts and exercises, but as an assistant on many pushing and common chest exercises as well as any every day activities that we do in the front of our body. This causes the front delt to become almost too active, especially during exercises that we are trying to stress the upper chest like the Incline Bench Press.

The front delt and the upper chest fibers of the pec major are really close to each other, which means that one of the two can really start dominating the other if we don’t do the exercise correctly.

There are two big mistakes that most people make with the dumbbell Incline Bench Press that are making this situation worse!

If you’re making either of these two errors, it’s preventing you from maximizing your upper body workout.

I’m going to show you the two worst Incline Bench Chest Press mistakes…and I’m going to be breaking out the Muscle Markers to help you get more out of this intense exercise!

First, so we have a better understanding of this popular movement, let’s take a look at what muscles the dumbbell incline bench press works.

INCLINE BENCH PRESS MUSCLES WORKED
  1. Front Delt
  2. Clavicular Head (Pectoralis Major)

The main muscles worked during incline presses are the front deltoid and the clavicular head (upper portion of pectoralis major).  However, in order to get the muscular activation in the upper pecs in this incline chest press exercise, it’s crucial to get the bench angle correct.

Since we’re trying to use the dumbbell incline bench press to hit the upper portion of the pec major, we want to minimize the activation of the shoulder musculature.  Read on to see what the correct incline bench press angle is, and why.

And to ensure you get strong mind muscle connections, take a look at the anatomy below so that you can see where the front delt and the pec major are located.

upper chest muscles anatomy including front deltoid and pec major clavicular head

MISTAKE #1: USING THE WRONG BENCH ANGLE

In order to get the front shoulder to do less of the work and allow the pecs to do more, you have to first get the angle of the dumbbell incline bench press correct when you do this simple movement.

So, what is the angle that you want to use on the incline dumbbell bench press exercise in order to hit the upper chest as the prominent muscle? An Upright Shoulder Press is going to maximize the attention that front delts get because the arms move in a straight line up against gravity in an overhead pressing motion.

You can see this muscle is working and shortening up against the force of gravity, right through here.
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The Upright Shoulder Press hits the front delt, not the upper chest.
Upright Shoulder Press Position

If I were to back off the angle of the Upright Shoulder Press and set the incline bench press angle to 60 degrees – which is one of the most common angles that people will do incline presses  – then you’re going to position your body to shift the focus down a little bit.

But you can see this is a larger muscle and it’s not enough to put the focus down through the mid-belly of the upper chest.

So setting the flat bench to 60 degrees is a bench angle mistake.  It’s not a low enough incline bench setting and you might want to go a bit lower.

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The Incline Bench Press at 60 degrees still isn't low enough to hit the upper chest.
Incline Bench Press at 60 Degrees

Here we’re setting our adjustable benches down to a 45degree angle, and that’s somewhat better for this dumbbell press.

Anytime you start going lower, you’re shifting that focus down, but at 45 degrees you’re still not really there.

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The Incline Bench Press at 45 degrees still isn't low enough to hit the upper chest well.
Incline Bench Press at 45 Degrees
 
 

CORRECT INCLINE BENCH PRESS ANGLE

What is the best incline bench press angle for hitting the upper chest?

Research shows that the correct angle of the Incline DB Bench Press should be 30 degrees from flat to target the upper chest for muscle growth.

30 degrees may seem like a very small angle, but it is proper incline bench press form for placing the strain on your upper pecs and minimizing the effect on the anterior deltoid muscles.

Research shows that the correct angle of the Incline Bench Press should be 30 degrees from flat to target the upper chest for muscle growth.

Many people will stay much too upright in the starting position when performing this chest exercise, and effectively wind up hitting their shoulder muscles too much.

If you realize that a completely vertical bench position (90 degrees elevated) would primarily achieve  shoulder activation, and that a completely flat bench version at 0 degrees (Flat Dumbbell Bench Press, Regular Bench Press or Traditional Bench Press) would hit your middle chest (because your arms are at a 90-degree angle to your body), you understand that you’ll need to lower the bench quite a bit to get upper chest engagement.

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The Incline Bench Press at 30 degrees is better for upper chest.
Incline Bench Press at 30 Degrees

MISTAKE #2: NOT SQUEEZING THE SHOULDER BLADES

As you’ve seen me bang out a couple reps of the dumbbell variation of the Inclined Bench Presses at 30 degrees, notice the position of my shoulder.

When the front delt becomes dominant, our shoulders tend to round forward. A lot of people reading this are probably sitting there right now with shoulders rounded forward.

That’s common, unfortunately.

What happens is, the front delt is actually put in more of a position of power in relation to the chest. It’s actually standing out more, willing and able to push more and spring to action more quickly than your upper chest.

We can silence that by getting it back where it belongs, allowing the chest to now be in a better position to contract. The way to do that is through positioning our shoulders in the right direction.

The back and down position places your shoulders backward in a position where they can be less dominant in the Incline Bench Press and put your pecs at the center of the action.

We want to make sure that whenever we press upward, we contract the shoulder blades back and down.

This back and down position places your shoulder blades backward in a position where they can be less dominant in the Incline Dumbbell Bench Press and put your pecs at the center of the action.

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Orient your shoulders back and down in the Incline Bench Press.
Contraction of the Shoulder Blades Back and Down
 
 

HOW TO DO INCLINE BENCH PRESS CORRECTLY

With the 30 degree angle on the bench, gravity helps to position the shoulder blades back and down, but you can’t just rely on the fact that the bench is helping you get there.

You do need to actively contract your shoulder blades as well to ensure that this happens. Squeezing the shoulder blades makes it much easier for the chest to be in a position of power and therefore increase their contribution to the dumbbell Incline Bench Press. This, over a period of time, will lead to greater chest muscle growth particularly in the upper chest.

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Incline Bench Press at 30 degrees hits the upper chest.
Demonstrating the difference between only being leaned back at that 30 degree bench angle and then actively contracting the shoulder blades.

HOW TO DO THE INCLINE BENCH PRESS

  1. Set the angle of the incline workout bench to 30 degrees.
  2. Grab a pair of dumbbells and position yourself in the bench with feet flat on the ground.
  3. Actively contract your shoulder blades back and down as you press the weight away from your chest to a full range of motion, using a mind to muscle connection to focus on the upper pecs.
  4. Lower the dumbbells with control to the starting position and repeat.

I hope you’ve found these exercise guides for the dumbbell Incline Bench Press to be helpful. Remember, this is about putting the science back in strength training. When it comes to strength and muscle building I don’t like to just tell you which are the best exercises to do but instead WHY they’re good and how to get the most out of them so you can get better results faster when you follow our training.

You can see how making even the smallest mistakes in your training can cause lost results and lost time. If you’re looking for a complete training plan that puts the science back in strength and muscle growth, helps you avoid common mistakes and gives you workout tips to get the most out of every single exercise you do, check out our ATHLEAN-X strength programs. See how training like an athlete with the best training tips and exercises can help you lose fat and build strength, power and muscle mass throughout your entire body.

 
 
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THE HIGHLIGHT REEL:
MAKING THE INCLINE BENCH MORE EFFECTIVE

  1. Because the front delt and the upper chest muscles are so close together, the front delt has a tendency to dominate in the Incline Dumbbell Chest Press. Many people don’t know how to incline bench press with proper form, and there are two common mistakes that make this front deltoid dominance more pronounced and two workout tips I’ve given to correct them.
  2. Mistake #1: Using the wrong bench angle exacerbates this problem. Research shows that performing an incline chest press with a 30 degree bench angle is the best for the upper chest.
  3. Mistake #2: Not engaging the shoulder blades in your incline presses also makes shoulders round forward which allows the front delt to be dominant.  Making an intentional down and back movement of the shoulder blades helps the upper chest to be in a better position to contract.

INCLINE BENCH PRESS FAQS

Some people find that the incline bench press is harder than flat bench presses because the front delt likes to dominate the movement and tends to take away from the action of the upper chest because of how close in proximity these two muscles are. We're trying to hit the upper chest, not do another compound shoulder exercise, so it's important to get the bench angle right. To make the incline bench press favor the upper chest portion of the pectoralis major more, be sure to use the correct bench angle of 30 degrees and squeeze the shoulder blades. However if you want to build a stronger chest, it's important to use effective exercises to target the middle and lower portions of the pectoral muscle as well.  To do this, move from an inclined position to a neutral position on the adjustable bench to hit the middle pecs, and use a declined position to hit the lower pecs. 

Research shows that the correct angle of the Incline Barbell Bench Press should be 30 degrees from flat to target achieve the best muscular activation in the upper chest.  This is one of the best incline bench exercises for upper chest activation, and one that you should definitely focus in each chest day workout.

Incline bench press training is one of the best upper chest exercises for chest strength and muscle mass, but for this bench press variation you need to ensure that you're not allowing your front delts to dominate the movement. To avoid this, be sure to use the correct bench angle and squeeze your shoulder blades during the movement. The incline bench press will preferably hit the upper chest whereas the flat barbell bench press hits the mid-pecs. Done correctly, incline bench press benefits are that it's excellent for targeting the upper pec muscles and helps prevent muscle imbalances (one-sided muscle weaknesses) when performed with dumbbells, because it is a unilateral exercise.

Some people ask whether a 30 to 45-degree bench position is better for upper pec activation in an incline bench press. Research shows that the correct angle of the Incline Barbell Bench Press should be 30 degrees from flat to target maximum upper chest muscle activation during bench press. Adjustable training benches allow you to change the angle of bench incline so that you can achieve the best possible activation of the upper chest muscle fibers. 

To do the incline bench press variation, the bench presser should set the incline bench angle on the bench press station to 30 degrees. Sit on the adjustable weight bench and lean against the backrest, taking a pair of dumbbells in each hand. Press straight outward in front of your chest, squeezing the shoulder blades to avoid the front delts taking over the movement. 30 degrees is the best inclined position to help you to achieve the best upper pectoralis activation. Starting weight for this chest press variation should be with a lighter weight instead of heavy weight for strength gains. As you get stronger in this popular exercise, you can increase your rep range and your sets over time. Once you are doing about 3 sets of 10-12 reps with ease, you can move to heavier weight over time for muscle hypertrophy. Done correctly, dumbbell incline bench presses are one of the best exercises for upper body strength gains and muscle growth, and preventing strength imbalances (differences in strength from one side of the pecs to the other).

The incline bench press is one of the best upper chest exercises, but you need to ensure that you're not allowing your front delts to dominate the movement. To avoid this, be sure to use the correct bench angle and squeeze your shoulder blades during the movement. In order to build strong chest muscles, you should be sure to include exercises that activate upper, mid and lower pecs in your workout routine. To focus on the entire chest musculature, you can use exercises like decline bench presses to hit the lower pecs and a standard bench press to hit the mid pecs by setting the bench to flat bench position.

To achieve the best activation of the upper pectoral muscles and for maximum strength gains and muscle growth, the best incline angle for the barbell incline bench press is 30 degrees from horizontal bench position which you can do on an adjustable type of bench.

Some people want to know if 30 or 45-degree incline bench position is best to hit the upper chest. To achieve the best upper pec activation, 30 degrees is a more optimal angle than a 45-degree angle for the incline bench press. In this incline position, you will be favoring the upper portion of the pec major, making this a very effective exercise for upper chest.

The best incline bench press angle for strength gains and muscle growth in the upper chest is 30 degrees. While some lifters make the mistake of adjusting to a 15 or 45-degree angle, research shows that the influence of bench angle on the upper pecs is greatest at a 30 degree position. 

EstimatedEst. Read Time: 15 minutes
chest and abs workout

CAN YOU TRAIN CHEST AND ABS TOGETHER?

I pride myself on designing workouts that deliver fast, effective results by encouraging your muscles to work in harmony, just as they’re meant to.

Sometimes, there’s a pair of muscle groups that are so perfect for each other, but people often overlook them.

In this case, I’m talking about the chest and the abdominals.

Surprisingly, the chest and abs – both belonging to the anterior chain – make for an excellent team when trained correctly.

The chest and abs – both belonging to the anterior chain – make for an excellent team when trained correctly.

Today, I’m going to introduce you to a workout that simultaneously engages your chest and abs in each exercise.

This powerful combination not only helps you sculpt a strong, impressive chest, but also reinforces your core strength and aesthetics along the way.

ANATOMY OF THE CHEST AND ABS

Just like usual, I want to take a closer look at the muscles that we’ll be covering in this chest and abs workout.

Here’s the groups for muscle activation that you should familiarize yourself with:

PECTORALIS MAJOR

pectoralis major

The pectoralis major, a prominent and essential muscle within the pectoral muscle group, is the largest of the pectoral muscles.

Its anatomical structure spans from the sternum and clavicle to the humerus, covering a significant portion of the chest.

This muscle plays a vital role in various upper body movements and is primarily responsible for adducting and medially rotating the shoulder joint. Consequently, the pectoralis major facilitates the smooth motion of the arm across the body.

To effectively target and strengthen the pectoralis major, consider incorporating compound exercises such as the Bench Press. You can also incorporate some of my favorite chest exercises like the Incline Dumbbell Bench Press and the Cable Crossover.

These exercises are great for muscle building and development, especially when muscle growth is your primary focus.

PECTORALIS MINOR

pectoralis minor

The pectoralis minor, though smaller and lesser known than its counterpart, the pectoralis major, is an essential muscle that plays a significant role in the stability and functionality of the shoulder girdle.

Located beneath the pectoralis major, this fan-shaped muscle extends from the third to the fifth rib and attaches to the coracoid process of the scapula.

The primary function of the pectoralis minor is to stabilize the scapula by depressing and protracting it, which aids in the overall movement and control of the shoulder joint. Additionally, it assists in downward rotation of the scapula when the shoulder is elevated.

To target and strengthen the pectoralis minor, I’d recommend the Push-Up Plus exercise along with the Low-to-High Cable Crossover. Try adding these into your pecs workouts for serious gains!

ANTERIOR DELTOID

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front deltoid muscle

The anterior deltoid is located at the front of the shoulders, covering the head of the humerus.

This muscle plays an indispensable role in maintaining stability and mobility within the shoulder joint, making it essential for various upper body movements.

The primary functions of the anterior deltoid include shoulder flexion, horizontal adduction, and internal rotation. These actions allow for a range of motions, such as lifting the arm forward and across the body, as well as rotating the arm inward.

To get after and strengthen the anterior deltoid, I’d recommend the Overhead Press, and Push-Up.

RECTUS ABDOMINIS

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rectus abdominis

The rectus abdominis, commonly referred to as the “six-pack” muscle, is the central muscle of the abdominal region.

It extends vertically from the pubic symphysis to the lower ribs and sternum, playing a vital role in core stability, balance, and posture.

The primary functions of the rectus abdominis include spinal flexion, lateral flexion, and stabilization of the trunk during various movements. It allows for actions such as bending forward at the waist and assisting in maintaining an upright posture.

I’m a fan of V-Ups, Hanging Leg Raises, and Reverse Crunches for my abs combo workout.

EXTERNAL OBLIQUES

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external obliques

The external obliques are situated on the sides of the abdomen, extending from the lower ribs to the iliac crest of the pelvis.

These muscles are critical for maintaining core stability and facilitating various trunk movements.

The primary functions of the external obliques include trunk rotation, lateral flexion, and stabilization during core engagement. They enable actions such as twisting the torso, bending sideways, and providing support during dynamic movements.

Elbow to Knee Tucks and Side Bridges are excellent for targeting this muscle. I’d also get into the Side Plank position and dip your hips.

INTERNAL OBLIQUES

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internal obliques

The internal obliques, an essential component of the abdominal muscle group, are located deep within the sides of the abdomen, beneath the external obliques.

They extend from the inguinal ligament and iliac crest up to the lower ribs, playing a crucial role in core stability and various trunk movements.

The primary functions of the internal obliques include trunk rotation, lateral flexion, and stabilization during core engagement. They enable actions such as twisting the torso, bending sideways, and providing support during dynamic movements, often working in tandem with the external obliques.

I’d recommend Windshield Wipers, Crossbody Mountain Climbers, and Side Bridges with Rotation if you want to target this muscle.

SERRATUS

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serratus anterior

The serratus anterior, often simply referred to as the serratus, is a unique, serrated-shaped muscle located on the lateral aspect of the rib cage, beneath the scapula.

This muscle plays a crucial role in the stabilization and movement of the scapula, contributing to the proper functioning of the shoulder girdle.

The primary functions of the serratus anterior include scapular protraction, upward rotation, and stabilization during various upper body movements. These actions enable activities such as pushing, reaching, and maintaining proper scapular alignment, especially during overhead movements.

If you want to target this muscle, I’d recommend doing the Push-up Plus, Dumbbell Punches, and Overhead Press with Protraction.

TRANSVERSE ABDOMINIS

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transverse abdominis muscle

The transverse abdominis, often considered the body’s natural corset, is a deep, internal abdominal muscle that wraps horizontally around the torso.

It plays a critical role in core stability, posture, and supporting the spine during various movements.

The primary function of the transverse abdominis is to provide trunk stabilization by compressing the abdominal contents and maintaining intra-abdominal pressure. This action helps support the spine and maintain proper posture during dynamic and static activities.

 
 

CHEST AND ABS WORKOUT

Now that you know which muscles you’ll be targeting in this chest and abs workout, it’s time to learn the exercises.

Each chest exercise also targets the abdominal muscles so don’t be surprised when you feel it in both muscle groups.

And don’t worry, these aren’t super advanced ab exercises. They are all very moderate exercises that don’t have a steep learning curve.

Let’s get started with this step-by-step workout!

GYMNAST DIPS

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Chest and Abs Workout

HOW TO DO THE EXERCISE:  Imagine doing a Chest Dip with a hip hinge thrown in at the end and you have the Gymnast Dip exercise. Start strong on a dip station, holding yourself up. Engage your core, bend at the elbows, and let yourself lower towards the floor. Watch the position of the arms by avoiding flaring out the elbows. Once your upper arms are parallel with the floor, pause and go back into the press-up position. At the top of the movement, contract your lower abs and lift your hips up, similar to an inverted V position. Pause for a moment before moving back to the starting position. Perform 3-4 sets per workout.

WHAT MAKES IT EFFECTIVE:  Gymnast Dips are an excellent upper-body exercise that hit all the upper body anterior muscle groups. It combines the benefits of a Chest Dip with a hip hinge, adding an extra challenge for your lower abs. You can turn this into one of your new favorite weighted exercises with a dumbbell at your feet or a weight belt.

ONE-ARM INCLINE PRESS

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Chest and Abs Workout

HOW TO DO THE EXERCISE:  Begin by adjusting an incline bench to approximately 45 degrees. Sit on the bench with your feet flat on the ground and your back pressed against the pad. Grab a dumbbell in one hand and hold it at shoulder height with your palm facing forward and your elbow bent at a 90-degree angle. Take a deep breath and engage your core. Press the dumbbell upward in a controlled motion until your arm is fully extended. Be sure to keep your wrist stable and maintain the dumbbell’s alignment above your shoulder. Pause briefly at the top of the movement, and then slowly lower the dumbbell back to the starting position, maintaining control throughout the descent.

WHAT MAKES IT EFFECTIVE:  The One-Arm Incline Press is one of my go-to upper chest exercises. It’s an effective exercise due to its ability to isolate the chest, shoulder, and triceps muscles while engaging the core for stabilization just like the previous exercise. This unilateral exercise allows for a greater range of motion, helps identify and correct muscle imbalances, and adds an element of challenge to your workout routine.

ARCHER PUSHUPS

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archer pushups

HOW TO DO THE EXERCISE:  Start by getting into a standard pushup position with your hands wider than shoulder-width apart and your feet close together. Turn your hands slightly outward to accommodate the wider stance. Shift your body weight to one side while bending the elbow of that same side. Simultaneously, keep the opposite arm straight and slide it outward, mimicking the motion of drawing a bow. Lower your chest towards the ground, keeping your body in a straight line from head to heels. Push through the bent arm to lift your body back to the starting position while sliding the straight arm inward. Remember to keep your core engaged throughout the movement. Do as many Pushups per workout as you can with good form.

WHAT MAKES IT EFFECTIVE:  This type of exercise is effective due to its ability to isolate one side of the chest, shoulder, and triceps muscles at a time. This unilateral exercise helps develop strength and balance, increases the range of motion, and addresses potential severe muscle imbalances. Moreover, the movement engages the core for stability, making it an excellent full-body exercise for your workout regimen.

3-D CROSSOVERS

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3d crossovers

HOW TO DO THE EXERCISE:  Set up a resistance band on a stable surface like a cable machine. Stand next to the band with your side facing it. Grab the band with the same side. Tighten your core and keep a slight bend in the elbow as you pull the band across your body. Pause and squeeze the chest muscles and core and then slowly return to the starting position. Repeat all the repetitions on the other side. You can also do this exercise with cables or a Cable Crossover machine if you don’t have access to resistance bands.

WHAT MAKES IT EFFECTIVE:  The 3-D Crossover combines a chest and abdominal exercise and does so in the transverse – or rotational – plane of motion. This one is a must for your workout schedule.

 
 

HOW TO GET MORE OUT OF THIS WORKOUT

Getting the most out of these chest and abdominal movements is crucial for both time efficiency and achieving your fitness goals.

Try implementing the following tips and tricks to enhance the quality of your training sessions.

MOVE SLOWLY AND DELIBERATELY

Focusing on slow, controlled movements during strength training exercises helps activate and engage the targeted muscles more effectively.

By focusing on time under tension (TUT), you’ll ensure that your muscles work harder throughout the entire range of motion. This will promote strength, endurance, and muscle growth.

PRIORITIZE INTENSITY

Instead of focusing solely on the number of repetitions, prioritize an intense workout.

Choose weights that challenge your muscles to the point of fatigue but allow you to maintain proper form throughout the exercise.

In other words, trade in your heavy weights for more intensity, especially if the heavy lifts make you sacrifice your form.

TRY SUPERSETS

Supersets involve performing two exercises back-to-back without any rest in between, targeting the opposing muscle group.

For example, perform a set of Gymnast Dips and then do a Lat Pulldown.

You can also target the same muscle group. This is called a compound set.

For example, after a set of Bench Press, you perform the 3-D Crossover.

This technique increases workout intensity, saves time, and promotes muscle growth.

REST STRATEGICALLY

Rest periods between sets are essential for muscle recovery and preventing burnout. However, the optimal rest duration depends on your goals and the type of exercise.

Generally, shorter rest periods (30-60 seconds) are suitable for endurance and hypertrophy-focused workouts, while longer rest periods (2-5 minutes) are recommended for strength and power training.

FOCUS ON PROGRESSIVE OVERLOAD

To keep improving and avoid plateaus, consistently challenge your body by gradually increasing the resistance, volume, or intensity of your workouts.

Keep in mind that you wouldn’t increase all three at the same time!

This principle, called progressive overload, ensures continuous progress and adaptation, ultimately leading to enhanced performance and results.

MAINTAIN PROPER FORM

Proper form is crucial for preventing injuries and maximizing the effectiveness of each exercise.

Always prioritize maintaining good form over lifting heavier weights or performing more repetitions.

If needed, seek guidance from a fitness professional to ensure you’re executing each movement correctly.

Guys, if you’re already targeting lower and upper chest exercises anyway, why not tweak the movements a bit to incorporate your abs?

These two-for-one exercises will help you strengthen and build your chest while sculpting those core muscles.

Looking for more chest workouts or core workouts? We can help! Check out our ATHLEAN-X programs to see which is the best fit for your goals and fitness level!

 
 
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THE HIGHLIGHT REEL:
CHEST AND ABS WORKOUT

  1. The chest and abs make a perfect pair. Best of all, they are right next to each other so you can incorporate one while training the other.
  2. Here are four chest exercises that also act as a perfect abs workout:
  3. The Gymnast Dip exercise combines a chest dip with a hip hinge at the end of the movement. Begin on a dip station, lower yourself by bending the elbows, push back up, and at the top, contract your lower abs while lifting your hips up before returning to the starting position.
  4. The One-Arm Dumbbell Press starts with an incline bench set to 45 degrees, holding a dumbbell at shoulder level with a bent elbow. Engage your core and press the dumbbell upward until your arm is fully extended, then slowly lower it back down, maintaining control throughout the movement.
  5. Archer Push-Ups begin in a standard push-up position with hands wider than shoulder-width and turned slightly outward. Shift body weight to one side while bending the elbow, slide the opposite straight arm outward, and lower your chest to the ground, then push back up and slide the straight arm inward, engaging your core throughout.
  6. In the 3-D Crossover, stand beside a resistance band attached to a stable surface like a cable station, grabbing it with the same side hand. With a tight core and slightly bent elbow, pull the band across your body, pause and squeeze chest muscles, then slowly return to the starting position and repeat on the other side.

CHEST AND ABS WORKOUT FAQS

Yes, you can do abs after a chest workout. As most of you might already know (and do), it is a common practice to combine muscle groups in a single session.

By working on your chest first, you will have the energy and focus required for the primary compound movements.

Then, you can finish with ab exercises to target your core muscles.

Always prioritize proper form and technique to avoid injury.

Absolutely, working out chest and abs on the same day is a popular approach, especially for those following an upper/lower body split or a push/pull/legs (PPL) workout routine.

This allows you to save time and hit multiple muscle groups in one session.

Combining these muscle groups can also help improve overall strength and stability.

Just make sure to give your muscles enough time to recover between sessions to reduce the risk of injuries like muscle tears.

There is no single "best" workout for abs and chest, as individual preferences, goals, and fitness levels will vary.

However, here are some effective exercises that target both muscle groups at the same time:

You can also superset a chest exercise with a core exercise. For example, try performing Weighted Leg Lifts followed by an explosive movement like Plyo Push-Ups.

EstimatedEst. Read Time: 13 minutes
how to lose chest fat and man boobs for men

THE TRUTH ABOUT CHEST FAT…

Did you know that second to the abdomen, the chest is where men store most of their body fat?

If you’ve got chest fat, you probably hate it.

When men store excessive body fat in the chest, it can show up as man boobs.

The good news is that there are workout routines, exercises and nutrition tips that can help you learn how to get rid of man boobs and lose the chest fat once and for all!

However, here’s an important fact for you. There are two very different kinds of chest fat, two different causes, and two very different ways to fix it! While most chest fat is caused by overall excess body fat due to nutrition and lifestyle factors, there is another type that is caused by a medical condition.

While most chest fat is caused by overall excess body fat due to nutrition and lifestyle factors, there is another type that is caused by a medical condition.

It’s important to know what causes man boobs so you can find the right solution. We’re going to start out with a discussion of the two main factors that can cause man boobs.  And if you’ve got the more common type of chest fat, I’ve got a 3 step plan of attack to help you get rid of man boobs fast!

how to lose chest fat vs gynecomastia in men

man boobs: OVERWEIGHT OR HORMONAL PROBLEM?

There are two possible types of chest fat.  One type of fatty tissue is related to a hormonal imbalance based medical condition while the other is lifestyle related.  Which one do you have?

Let’s take a look at a couple of pictures and scenarios.

The man in the picture below is 34 years old, 5’11” and 210 lbs.

You can see that the excessive body fat is distributed not only in his chest, but that he has belly fat and arm fat as well.  He is generally carrying excess weight, most likely weight gain due to a sedentary lifestyle, perhaps alcohol intake, and less than healthy eating habits.

what regular chest fat looks like on a male body

The look of this type of chest fat is usually associated with holding excess body fat.

Now let’s look at the second photograph.  You can see that this man has significant fat storage in his chest, but that he has a very different chest appearance compared to the guy above.

This man is 5’10” and 190 lbs.

In other words, he’s of average weight.

So what is causing the accumulation of fat in his chest?

what gynecomastia looks like on a man's body

This look of this type of chest fat or ‘man boobs’ is associated with gynecomastia, the medical term for man boobs when there is a hormone imbalance.

This guy has experienced development of gynecomastia, which is a hormone imbalance medical issue.  If you’ve never heard of gynecomastia, let’s begin with a definition:

What Is Gynecomastia?

Gynecomastia is the abnormal breast growth or excessive breast tissue in boys or men due to an imbalance of hormone levels in which levels of testosterone and estrogen levels are affected. It can affect one or both sides of the chest, sometimes unevenly.  It can be caused by fluctuations in hormones due to natural causes, but is also a common side effect of anabolic steroids use.

The appearance of gynecomastia is driven by an over conversion of our androgens (male hormones) to estrogen (female hormones) and it makes it look like we’ve developed enlarged breast tissue. Sometimes a man can have both excess body fat and clinical gynecomastia.  So how do you know which of these two is what’s accounting for your man boobs?

CHEST FAT VS. GYNECOMASTIA

The best way to determine whether gynecomastia is the root cause of your male breasts problem or if it’s just excess weight is to compare the signs.

I’ve laid out an infographic to help you figure out exactly what’s going on in your own body so that I can help you fix the problem. Let’s take a quick look at each one of the factors for gynecomastia vs. extra weight.

how to tell if you have gynecomastia or regular chest fat

HOW CAN YOU TELL IF IT’S CHEST FAT OR GYNECOMASTIA?

  1. Firm vs. Soft: Body fat is typically saggy and soft to the touch.  If the fat in your pecs is more firm that might be a sign of gynecomastia. If they are tender or sore, that could be another indicator of gynecomastia.
  2. Hormonally Driven vs. Diet Related: As we’ve previously mentioned, gynecomastia is a hormonally driven health condition causing an increase in extra breast tissue, while regular chest fat is diet and lifestyle related.  If you have excess body fat in the belly, back or other places on your body and if you know that your diet and exercise need improvement, there’s a good chance you’re dealing with regular chest fat.
  3. Specific Ages vs. Anytime: When it comes to gynecomastia there are a couple of life stages where men are especially susceptible to hormonal changes.  Gynecomastia can be more common when you’re a developing teenager or when you’re an older guy going through andropause, which is the male equivalent to menopause. Someone who is simply overweight could have chest fat at any age.
  4. Nipple-Centric vs. Diffuse: Men who are dealing with gynecomastia will find that there’s an enlargement of the nipple and the sagginess of the chest is focused in the nipple. Someone with excess body fat is going to have a diffuse distribution of chest fat in the overall pectoral region.

Now that you’ve examined these differences, if you think you’ve got gynecomastia you should talk to an experienced doctor or medical professional about treatment options to get rid of the excess breast tissue.

Anyone who says you can just do lots of pushups and killer chest exercises to get rid of it is not telling the truth!

Most often gynecomastia treatments involve surgical intervention to get in and remove those masses and give you the opportunity to start developing your chest normally.

However here’s the good news!

Most often chest fat is NOT gynecomastia.

The truth is that 92% of guys with flabby chests have a very fixable issue.  I’m about to lay out a step-by-step plan for you to help you reduce chest fat and get strong, defined, squared-off chest muscles!

HOW TO GET RID OF man boobs – 3 STEP PLAN

Assuming you fall into the category of guys that are just dealing with excess body fat, let’s see what we can do from a fitness and nutrition perspective to help you learn how to lose man boobs fast.

In order to lose chest fat you have to lose weight by prioritizing your food choices.  There is simply no way to burn chest fat if your diet plans aren’t on point.

No matter how many pushups or bench press reps you do, you will not be able to spot reduce the fat surrounding your chest by building up muscle mass in the pectoral muscles.

It’s just that simple guys.

I don’t care what YouTube bro science ‘guru’ you watch, if somebody is telling you that’s possible, they’re not telling you the truth.

No matter how many pushups or bench press reps you do, you will not be able to spot reduce the fat surrounding your chest.

That said, I’ve got a combination of diet and training tips to lose fat and help you improve the look of your chest if you apply them with dedication and consistency!

STEP 1: FIX YOUR NUTRITION

The first thing you need to focus on is getting that balanced diet dialed in.

And I’m talking about DIET as a noun and not as a verb.

I believe that ALL diets are all temporary, because being ‘on a diet’ means you’re eventually going to be off of it and that’s not going to help you in the long run.

A good diet plan starts with one that you can actually stick with for the long term.  It does you no good to follow a fad diet that helps with temporary fat loss, only to gain it back a month later and lose all the definition in your pecs that you were hoping for in the first place.  The ATHLEAN X-Factor Meal Plan is a nutrition plan that you can stay consistent with so that you can lose that chest fat and keep it off for good.

STEP 2: DON’T SKIP THE CHEST

Second, some guys make the mistake of not training their chest with weights because they’re afraid that doing chest exercises will only make their already big chests look bigger.

That couldn’t be further from the truth!

The fact of the matter is, muscle tissue is much more dense than fat tissue.

In other words, fat occupies much more space than muscle tissue does. This means that when your chest is developed, your pectoral muscles will be smaller and more defined than they would be if they remained simply as chest fat. By building muscle, you can burn fat through exercise.

STEP 3: ATTACK IT FROM ALL ANGLES

Third, if you’re going to strength train your chest then you’d better attack it from all angles with a comprehensive exercise plan!

You may have heard me talk previously about how there is separate nerve innervation between upper chest and lower chest, and there are also incomplete muscle fibers that don’t span completely from attachment origin to insertion.

This means that there are ways that we can preferentially engage more fibers and muscle motor units in our upper body workouts by using different exercises. So you have to have a complete arsenal of exercises in your chest workout if you want to see the best results!  This Chest Workout routine is the ultimate example of the type and variety of chest exercises with weights that I would include in a complete chest workout.

Dial in your nutrition plan and start applying this knowledge to your chest workouts and you’ll be well on your way to that chiseled chest!

If you’re looking for a step by step, day by day exercise routine that will help you to get to a chest that you’re happy with, let me be your coach.  Let me inspire you to get into the best shape of your life! Check out our ATHLEAN-X programs and start seeing how to lose chest fat fast while developing athletic muscle from head to toe. Let me be your strength coach and personal trainer, and you’ll start seeing the results you’ve been looking for.

MAX/Shred ==> Focus on fat loss without losing muscle mass
AX1 ==> Build muscle and blast fat at the same time
Program Selector ==> See which program best fits your goals

athleanx
THE HIGHLIGHT REEL:
HOW TO GET RID OF MAN BOOBS

  1. There are two possible reasons for chest fat: being generally overweight and a hormonal medical condition called gynecomastia, which is breast enlargement in men. There are things you can do to minimize both types of chest fat, but first you have to be able to identify which issue you’re dealing with.
  2. There are 4 main criteria that you can use to determine whether your chest fat problem is related to overall body fat or gynecomastia (a problem with balance of hormones). These factors are how the mass feels to the touch, whether the issue is hormonally driven, your age, and the look of the chest fat.
  3. If you believe your issue is gynecomastia you should see a physician. Usually the only way to remedy it is through gynecomastia surgery so that you can begin developing your chest normally.
  4. If you believe your chest fat is due to excess body fat, I’ve laid out a 3 step plan of attack to help you blast away chest and overall body fat which includes focusing heavily on nutrition, NOT skipping your chest workouts and ensuring you hit the chest from all angles.

HOW TO LOSE CHEST FAT FAQS

Since spot reduction isn't possible, the best way to lose excess chest fat naturally is by losing body fat in the entire body through nutrition and strength training.  You must lower your overall body fat percentage to lose chest fat.  Focus on lifestyle modifications like a healthy diet to achieve a caloric deficit, avoiding consumption of alcohol, training the chest muscles with effective exercises and increasing energy expenditure through moderate-intensity cardio workouts. 

It is not possible to lose chest fat in one week because this requires maintaining a healthy lifestyle including a nutrition and training plan for the long term.  The best way to lose chest fat deposits is to improve your fitness level and nutrition (focusing on high protein diets to help you build muscle), and increasing energy expenditure through moderate-intensity cardiovascular workouts and decreasing calories from food choices.  If you have a lot of chest fat to lose, consult a medical professional before you change your diet or fitness plan.

How many months it takes to lose chest fat depends on your level of chest fat stores.  If you have a small amount of body fat to lose, you may be able to achieve a decrease in body weight and body fat along with an increase in chest muscle mass within just a few months.  If you have a lot of excess body weight, it could take longer to achieve your goal. Focus on proper nutrition to decrease caloric intake, avoid excessive alcohol consumption, train your chest muscles with effective strength training exercises and supplement with high-intensity cardio exercise.

In some cases chest fat can be caused by gynecomastia which is male appearance of breast tissue due to changes in testosterone levels, but this is not a common condition.  The most common reason for excessive chest fat is an overall excess of body fat.  The best way to lose chest fat is to change your body composition by adopting a nutrition plan full of healthy foods, begin training the chest with the best strength training exercises and increasing metabolic rate with cardiovascular exercise.

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