Burn Chest Fat at Home (BODYWEIGHT EXERCISE!) – ATHLEAN-X™

Burn Fat and Build Athletic Muscle at Home –

If you want to burn chest fat in order to get rid of a flabby chest, you are going to have to address this problem two ways. First, you must be willing to get your nutrition in order. You simply cannot eat poorly and maintain high body fat levels because of this and hope to ever get rid of your fat chest. Once you have, then all the focus needs to turn towards your training.

In this video, I show you a chest exercise combo that you can do in the privacy of your own home to help you burn fat and build a bigger chest. The power of this combination exercise lies in the fact that it can be used to overload your pec muscles while helping you to burn fat as a powerful conditioning exercise.

I show you both beginner and advanced versions of this. First, let’s cover the more difficult of the two. To perform this chest and fat burning exercise, set up two benches if you are training at a gym or two boxes if you are working out at home. Get into a push up position between the boxes and perform an explosive plyo pushup while touching both benches with your hands at the top. Land back on the ground and come up to your feet by reversing the burpee position.

From here, immediately jump laterally over the bench to your right and drop down into a pushup plank position again. Here you will perform a Hannibal pushup by quickly touching your toes as you hop out of another explosive pushup. Jump back to your feet and leap back to the middle to once again do the taps version of the exercise. Hop the bench on the other side and do the Hannibal pushups again and continue until your chest is either too fatigued to continue or your lungs are burning because of your conditioning.

The beginner version of this bodyweight exercise to burn chest fat at home is very similar except that you will perform the first exercise from your knees. The perimeter chest exercise is to simply pulse at the bottom of the pushup for 3 reps and then hop back to your feet. Do not try to jump over the bench or box but rather perform a box jump to the top and then simply jump down.

Bodyweight exercises for your chest should consist of more than just pushups. If you are going to do a bodyweight exercise to build your chest then you better make sure that it is causing overload. Far too many home chest workouts fall short in delivering results because they consist of exercises that are just too easy.

For a complete bodyweight chest workout and entire home workout plan to build muscle and lose chest fat at the same time, head to and get the ATHLEAN XERO program. No equipment needed to sculpt a more defined and powerful chest.

For more home workouts to burn chest fat and get rid of man boobs, be sure to subscribe to our channel here on youtube at

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