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How to Get a Flatter Chest

If you want to tighten up your chest area, try a combination of resistance training and aerobic exercise. Working out with machines or free weights helps bring definition to your pectoralis, or chest muscles. Engaging in cardiovascular activity burns calories, helping you shed fat, which covers your chest muscles. Before starting a fitness routine to develop a flatter, more defined chest, consult a physician.

Bench Presses

  1. Lie on your back on a flat bench, with your feet place flat on the floor. Grasp a barbell with a medium-width grip and lift the bar from the rack.

  2. Press the bar upward until your arms are fully extended.

  3. Lower the bar until it touches your chest, keeping your back straight. Press the bar upward, focusing on flexing your chest muscles throughout the movement.

  4. Do four sets of 15 repetitions with a light weight to develop a flatter chest. Rest for 45 seconds between sets.

Pulley Flies

  1. Grasp opposing high pulley handles of a pulley station. Stand facing away from both pulleys, in the middle of the station.

  2. Keep your elbows, hips and knees bent slightly. Move your elbows back by rotating your shoulders inward.

  3. Pull the cable attachments together by making a wide arc with your hands, similar to a hugging motion. Keep your elbows fixed through the movement. Slowly return the pulley handles to the starting position.

  4. Do four sets of 15 repetitions to get lean pecs. Rest for 45 seconds between sets to ramp up the intensity of your workouts.

Incline Dumbbell Flies

  1. Lie flat on a bench set to a 45-degree incline. Grasp two barbells. Rotate your shoulders inward and maintain a slight bend in your arms, keeping your elbows pointing out to the sides.

  2. Bring the dumbbells together in a hugging motion until the weights touch. Slowly return to the starting position, feeling a stretch in your chest muscles.

  3. Tone your upper chest muscles with this movement. Do four sets of 15 repetitions and rest for 45 seconds between sets.

    Tip

    Spend the first five to 10 minutes of your exercise time warming up your muscles with a low-intensity aerobic exercise, such as a slow jog or cycling. Take time after you warm up to carefully perform some flexibility exercises and stretching movement for your chest muscles.

    Warning

    Consult a trainer before using barbells and other weights.

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About the Author

Based in New Jersey, Ryan Biddulph has been writing since 2010, with his articles appearing on LIVESTRONG.COM, among others. He has helped clients reach their personal fitness goals since 2001. He also runs an Internet marketing blog. He holds a Bachelor of Science in meteorology from Kean University and a certificate in Web development from the Cittone Institute.

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