How To Lose Chest Fat (10 Fat-Busting Exercises)

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October 24, 2022 10 min read

When people say “man boobs,” they’re referring to excess fat tissue on a man’s chest that appears similar to female breasts.

Man boobs can be breast tissue enlargement caused by hormonal changes that result in gynecomastia.

This condition occurs mostly during puberty. Another condition is pseudo-gynecomastia, an increase in total body fat that causes enlarged pectoral fat stores.

You’ll also sometimes see man boobs referred to as “gyno,” but this isn’t really the same as pseudo-gynecomastia.

“Pseudo” means false or fake, “gyne” means having female elements, and “mastia” means growth. So, pseudo-gynecomastia essentially translates to “fake female breast growth,” which is a pretty accurate description of what’s going on.

Real gynecomastia is a medical condition involving the growth of male breast tissue.

The breast tissue includes fat cells and the glandular cells responsible for producing milk for infants. The causes include hormone imbalances due to increased estrogen levels, decreased testosterone levels, or a side effect of medications. Gynecomastia should be treated by a medical professional.

In this article, we’ll focus on pseudo-gynecomastia, and although excess chest fat can be surgically removed, changing your lifestyle can bring about weight loss.

While we all know that weight loss isn’t easy, it can be a gratifying achievement requiring commitment and dedication.

Targeting fat loss in one particular area of the body can’t be achieved by dieting only. To lose chest fat specifically will require a healthy diet and exercises strengthening specific muscles, starting with regular cardio exercise activities like jogging, walking, cycling, or swimming.

A diet plan along with an organized workout routine is the best way to reduce chest fat. A pound of fat is equivalent to about 3,500 calories, which underscores the fact that it takes a lot of hard work to lose even one pound of body fat.

Create a calorie deficit diet

To lose weight, you need to eat and drink fewer calories than you burn. That’s called a calorie deficit. If you take in more calories than you burn, then you don’t have a calorie deficit, and you won’t lose weight.

There are two ways to raise your calorie deficit: changing what and how much you eat and exercising.

A 500-calorie deficit would allow for a pound of fat loss weekly.

One of the easiest ways to do this is to reduce the consumption of carbs and fat.

Eat less high-fat, processed, and fried foods.

Reduce your overall sugar intake

Limit consumption of starchy foods like French fries and bread.

It’s really not hard to make healthier choices and reduce the total amount of calories that you’re eating.

Many fat-burning exercises for a good chest workout are bodyweight exercises that you can do at home. You can also head to the gym where you can work out on weight machines.

However, before using the machines, ask the gym staff or your personal trainer to show you the proper form required, and also how to use the machines safely.

A HIIT workout consists of short bouts of intense work lasting anywhere from 10 to 60 seconds, followed immediately by a period of active recovery of the same length or longer. This cycle of hard work and recovery is repeated anywhere from 3 to 10 times, depending on the workout. Examples of HIIT include the following.

Cycling/bike riding: This non-weight-bearing exercise can provide one of the best high-intensity interval training (HIIT) workouts around.

Stationary Bike Riding: The benefits of this exercise are endless, and it’s one great steady-state option to consider. With this cardio style exercise, you burn between 50-100 calories every ten minutes. When factoring this into your weekly caloric deficits, three 30-minute cardio sessions per week would be an additional 450-900 calories burned.

Cardio is defined as any type of exercise that gets your heart rate up and keeps it up for a prolonged period of time. Your respiratory system will start working harder as you begin to breathe faster and more deeply. Your blood vessels will expand to bring more oxygen to your muscles.

Start with three or four weekly cardio sessions for 30 minutes at a low to moderate intensity, which means you should be able to carry on a conversation.

There is an endless list of low-impact cardio options hiding in the physical activities of our everyday lives.

If you’re bored with circuits, walking, and the elliptical, consider one of these low-impact activities:

Rollerblading: Skate along with minimum joint jarring while toning your legs, and have lots of fun while doing it.

Swimming: With water’s buoyancy, this total-body workout is perhaps the king of joint-friendly workouts.

Rowing: Hop on a rowing machine for cardio and strength training.

There’s no debate that cardiovascular exercise is a key part of a long and healthy life. But that doesn’t mean it’s easy to make cardio a regular routine. Keep an open mind and get creative, there are plenty of ways to get your heart rate up.

You shouldn’t feel confined to the treadmill. The most important part of any fitness routine is finding what you enjoy. So, experiment, try new things, and figure out how to relish breaking a sweat and enjoy it.

As a classic, push-ups is a proven exercise that is a great chest exercise that also works the upper limbs. It targets your pectoralis muscles or pecs and the wing muscles, or serratus anterior muscles under your armpit.

Push-Ups are effective exercises for upper body strength building as they also activate lower back and core muscles.

There is no need for any equipment.

Starting position:

Get down on all fours, straighten your legs and place your hands, palms down, slightly wider than shoulder-width apart. You should be in the high plank position with your arms outstretched beneath you.

Slowly lower your body to the ground.

Stop at ground level, keeping your back in a naturally arched position.

Repeat the same motion upwards by pressing through your fingers into the first few inches above the floor, until your arms are straight but not locked.

Lower your body again, and proceed to do 3 sets of 10 reps. You can increase the rep range as you progress.

If you want a more challenging version of the push-up exercise that requires more strength in your chest area, you can attempt decline push-ups. They are normal push-ups done while your feet are elevated on a chair, a bench, an exercise ball, or something similar.

Parallel-bar dips are exercises to gain chest muscles and reduce lower chest fat that you can do at home or at the gym. They actively engage your chest, arms, shoulders, and back, so don’t be surprised when you feel some burn in these areas of your body when performing the parallel-bar dips.

To perform this exercise in the gym, you will need a set of parallel bars. To do these dips at home, you could use any furniture pieces or other objects of the same height that are positioned parallel to each other, and secure.

Using objects that could wobble under your weight could lead to injuries.

The key to performing parallel-bar dips correctly is the slightly forward leaning position to better engage your chest muscles.

Starting position:

Grip your parallel bars or place your palms on other stand-in furniture or equipment, wearing gloves if you have sweaty palms.

Use your arms to slowly push your body up and above the bars.

Inhale deeply as you bend your elbows and lean your upper body slightly forward.

Lower your body until you feel stretching in your chest area.

Exhale as you use your arms for support to slowly lift your body back above the bars.

Repeat this until you reach the recommended reps.

Be careful not to overdo the parallel-bar dips. If you feel you are overexerting your muscles, stop doing this exercise.

Dumbbell pullovers are excellent additions to a workout routine for getting rid of chest fat. Their main targets are the pectoralis major and serratus anterior muscles of your chest. They also engage your lats in your upper back and help increase upper-body strength. Bench presses should not be done without a spotter.

Equipment required: Bench and Dumbbell

Starting position:

Lie face-up on a bench, flat on your back, with your head almost hanging over at the edge. Grab two dumbbells with firm over-hand grips, holding your arms perpendicular over your chest with your palms facing each other.

While keeping your back and arms steady, lower the weights over your head.

Lower them as far as you can, and pause for a few seconds before slowly returning your arms to the starting position.

Repeat as many reps as you can.

The bench press is one of the best exercises to build muscles like your pecs and upper limbs. Bench presses are go-to exercises in the workout toolboxes of weightlifters, bodybuilders, and anyone who wants to build muscles — from pectoral muscles, better six packs to stronger arms and leaner chests. that mainly works your pecs and upper limb muscles.

Equipment required: Bench and Barbell

Starting position:

Lie face-up on a bench, flat on your back, and grab a barbell with both hands, Lift the bar out of the rack, and lift it over your chest with your arms fully extended and hands slightly wider than shoulder-width apart. Place your feet firmly on the ground, on either side of the bench, and use your legs to press your hips and upper back into the bench.

Inhale deeply, brace your core, and lower the bar to touch your chest at approximately nipple level.

Pause briefly before pushing the bar back to the starting position above your chest. Focus on pushing the bar up and slightly back toward the rack while exhaling.

Once you are back at the starting position, hold for a second and proceed with the next rep. When you’ve performed the prescribed reps, place the bar back in the rack.

The cable crossover is a variation of the cable fly exercise that strengthens the muscle groups of the upper chest area. Its primary target is your pecs, and it also activates your anterior deltoids. Cable crossover can help you gain muscle mass and build strength. It can also tone the muscles around your chest and underneath your arms as it works to reduce chest fat.

Equipment required: Cable Crossover Machine

Starting position:

Stand with your body facing forward, your back facing the machine, one leg forward, and one leg back.

With steady hips, grab the cable handles with outstretched arms and slowly bring the two pulleys all the way forward until your arms cross into an X shape across your chest.

Keep your core and your chest straight.

Then, open your arms and stretch your chest with your elbows slightly bent. Repeat as many as you can.

An effective way to trim chest fat is doing dumbbell presses. Seek the advice and guidance of a personal trainer to ensure you select the correct weight for your size, fitness level, and goals.

Equipment required: A set of dumbbells

Starting position:

Set up your bench with an incline at either a 30 or 45-degree angle. Sit with your back against the bench and your feet on the ground. Grip a dumbbell in each hand and let them rest on your knees. Bring the dumbbells up to your shoulders, one at a time, with the help of your knees, to hold them at shoulder level. Position your hands with your palms facing each other.

Inhale and push the dumbbells up to full arm extension, and hold that position for a moment.

Exhale as you slowly lower the dumbbells back to your shoulders.

Repeat for the recommended number of reps.

Along with the chest, shoulder, and core muscles, overhead walking lunges hit the major lower body muscles, including the hamstrings, quads, and glutes.

Requirements: A medicine ball and space to take several giant steps.

Starting position:

Hold a medicine ball between both hands and extend it directly overhead.

With your right foot, take a giant step forward, placing your foot several feet ahead of your left foot.

Engage your core while holding your torso tall, bend both your knees and lower your left knee toward the floor.

Just before your left knee touches the floor, exert pressure on your right foot to help you rise to straighten your right leg.

As your left leg straightens, swing it trough and take another giant step, placing your left foot a distance ahead of your right foot.

Repeat the lunges for the recommended number of reps.

According to the National Academy of Sports Medicine, changing hand positions doesn’t only provide variety, it also allows you to use a different range of motion, which can help prevent overuse injuries.

This variation makes your chest muscles work extra hard, and the harder they work, the more fat you burn from your chest area. To reap maximum benefits, proper form is key when you do wide-grip push-ups.

Starting position:

Start in a plank position with your hands wider than your shoulders. with your fingers forward or slightly to the outside. Ensure your hips, spine and shoulders create a straight line. Focus your gaze on a point ahead of you to help you keep your neck neutral.

With your back straight and your spine lengthened, slowly bend your elbows outward to the side as you lower your body toward the floor.

Before your chest touches the floor, when your chest is just below your elbows pause for a moment, ensuring your hips don’t sag or point upward.

Engage your core and gluteal muscles as you press into your hands to lift your body back to the starting position.

Do the recommended number of reps.

Like any other stubborn body fat, losing chest fat can be daunting. Picking the wrong workouts can make it difficult to lose chest fat. However, if you pick effective exercises and create a good calorie deficit diet, you lose your man boobs faster.

In addition to reducing your caloric intake, and exercising more, you may find that natural testosterone supplements can help you burn chest fat faster.

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