Chest Flies Exercise

The Fitness Trainer: Get Rid of ‘Moobs’

Sarah Colbourne, founder of Heart & Soul Fitness, has 15 years’ experience in the fitness industry.

questionHow do I get rid of ‘moobs’?

I recommend chest presses and flies. Cardio exercise is also important. I recommend swimming – breast and butterfly strokes, in particular. Swimming is particularly good for obese people, as there is little pressure on the joints and also those who feel intimidated by gyms.

Chest press:

  • Lie on the bench with a dumbbell in each hand or a long bar with normal weights at the end of it and your feet flat on the bench. You can either do a normal one lying down on a bench, or an incline with the bench inclined.
  • Position the dumbbells/long bar at the shoulders with upper arms at about 45 degrees to the body with elbows forward of the shoulder line to avoid stress on the shoulder joint. The palms should face forward.
  • Brace the abdominal muscles, tilt the chin slightly toward the chest and ensure you have a stable and comfortable position. You’re ready to lift.

Chest fly:

  • Lay down on this bench, with your body positioned towards one end. Your head, neck, torso and buttocks should be resting comfortably. Your knees should be bent with your feet flat on the bench or floor.
  • Hold a dumbbell in each hand with your elbows extended out to your side. You should be making a ‘T’ with your upper body.
  • Bring them up to the centre in front of you.

Do three sets of 10 for both exercises. 
You can also use a cable crossover machine in the gym.

If you have a fitness question, please contact us.

Heart & Soul Fitness, 336 Ladbroke Grove Road, London, W10;; 020 8960 9823; 07790 608 014

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