Do you want to blast away the ‘bra fat’ that sits between your shoulder blades? Are you ready to build powerful, sculpted back muscles and finally get rid of stubborn back bulges? If the answer is yes, then you need to target bra fat with these powerful back exercises.
Working out your back not only will help you look better but also have a stronger and more balanced body. Utilising exercises that have the best impact on this area can help you get visible results faster. But, what are the best exercises to get rid of that ‘bra fat’? Here we will tell you about some of the most beneficial ones.
To get rid of the fat that sits between your shoulder blades, one must pull back muscles rather than pushing them. Doing this will create overall stronger muscles in the upper body. Examples of pull back exercises are pull ups, bent over rows, and pullovers. These exercises are essential for building a strong, athletic back, and they should definitely be included in your workout routine.
Reverse flyes are also a great exercise for targeting bra fat. By focusing on the reverse fly exercise you will be engaging your back muscles, which is essential for sculpting a more toned upper back. This type of exercise features a single resistance band, which you can use to provide resistance as you complete the exercise. As you pull from side to side, focusing on those wings of muscle, you will be toning and tightening the area, helping you to get rid of that pesky back fat.
When engaging in a back workout, you won’t want to neglect the lats. The latissimus dorsi, more commonly known as lats, is the largest muscle group in the upper body and can greatly enhance the shape of your upper back. Pull ups and pull downs are great for targeting the lats. Pull ups are not only a great workout but also an excellent way to strengthen your grip.
When doing back exercises, it is important to focus on the negatives. By focusing on the negatives in your back workout, you will be able to get better results as your muscles will be forced to work hard as they extend. Negatives should be done slowly and deliberately, with no bouncing or jerking allowed.
It is also important to target bra fat with reverse dumbbell flyes. These static exercises help to emphasize the shape of your upper back and also work to tone and tighten your back muscles, helping to eliminate stubborn bra fat that may be hiding. When performing this exercise, it is important to keep your back muscles engaged the entire time.
Plank exercises are another important exercise to help tone your mid back. Effective plank exercises target multiple muscles in the back and will help to firm and shape your upper back. Start with a traditional plank, working up to hold for a minute, and then progress to different variations of plank such as a side plank and a single arm plank.
Swimmers can be very effective when it comes to targeting bra fat. In swimmers, you start by lying face down on the floor with your arms lingering out to the sides, palms up. Then, lift up your upper body as you raise your elbows towards the ceiling. This exercise will help tone and tighten the upper back muscles, improving your overall posture and ultimately eliminating stubborn bra fat.
Back extensions are another exercise to include in your bra fat targeting workout plan. By lying on your stomach and then raising your upper body with your arms outstretched, you can make your back muscles stronger and more toned. As your back muscles become stronger, your back and shoulders will be held more upright, helping to give the appearance of an even more toned upper back.
Finally, bodyweight rows will also help to target bra fat and are a great way to strengthen your back. This exercise works to strengthen your back muscles as well as to add volume, giving you more all-over definition in your back. To do this exercise, simply find a bar to perform your rows with and then pull yourself up, keeping your back straight and your core tight the entire time.
In order to target bra fat and get the toned upper back of your dreams, it is important to include a variety of back exercises that focus on strengthening and toning the muscles in this area. Using pull back exercises, reverse flyes, lats, negatives, reverse dumbbell flyes, planks, swimmers, and bodyweight rows, can help to improve the shape and strength of your upper back and say goodbye to those pesky bra fat bulges. So why wait any longer? Get to the gym and start working on those back muscles!
