Workouts To Lose Chest Fat For Men


A common question on the Gynexin World Forums is what are the best workouts to lose chest fat (or man boobs for men).

Any guys suffering from the problem of an enlarged breast are often on the lookout for a workout customized to take all that fat off. However, there quite a few aspects to be considered before you hit the gym.

The first issue that needs to be tackled is to ascertain if you are actually suffering from the problem of fat accumulation in the chest region. The fact remains that not all types of breast enlargements can be tackled solely with a workout. A workout will help you get rid of that enlarged breast only if the underlying mass is fat cells.

Workouts and Gynecomastia

Since the majority of cases of breast enlargement in men are actually mixed gynecomastia, i.e. partly fat accumulation, and the rest being the excessive tissue growth, chest workouts become essential to get rid of the fat part. If the problem is purely gynecomastia, which is quite rare, then a workout will not do much good. However, sufferers can also benefit from a workout to eliminate the fat part.

Workout Considerations: High vs. Low Weights

The key point to be remembered is that you are trying to lose your chest fat. Lifting heavy weights will add more muscle to your chest which will kill the purpose of the workout entirely. The right workout plan will focus on low weights to be lifted with a higher frequency.

After much deliberation, trial and error combined with excessive research, we have compiled the following workout plan which has been recommended by quite a few fitness gurus. These workouts have been customized for the upper chest region and the aim is to force the fat lying underneath the nipple and accumulated in the lower chest region upwards so as to burn it. An auxiliary benefit is that the lower chest will also tighten.

Dumbbell Pullover


This is one of the most fundamental workout routines to lose upper chest fat. The routine has even been endorsed by Arnold Schwarzenegger for its effectiveness.

All you need is to lie down flat on a bench and raise the dumbbell of low/medium weight above your head with elbows slightly bent out. Lower it slowly to back over your head Repeat this exercise 10 times a set, with three sets per workout. Try to do it 3 times per week.

Incline Bench Dumbbell Press


This exercise is excellent for the upper chest region. It can literally do wonders for that extra fat lying underneath. This routine is more effective if carried out with the help of a spotter. Lying on the incline bench, you need to hold 2 low/medium weight dumbbells in your hands and thrust them above your head. The thrust is a significant factor in this exercise as you will need to feel the force in the upper chest area. Lower them slowly. Another important aspect is to inhale as you lower the dumbbells and exhale as you thrust.

It is recommended to incline the bench at 45 degrees but again it varies depending on your build and strength. Trial and error will help you find the optimum angle that best you. The frequency of this exercise should around 3 sets per workout, with each set containing about 10 repetitions. Again it should be done 3 times per week.

Incline Barbell Bench Press


This exercise differs from the flat bench press as the focus is on the upper chest region which is necessary to get rid of the sagging chest and to shape it. The barbell must be thrust upwards emphatically. Again you will experience a pressure or force in the upper chest. Exhale as the barbell is thrust upward and inhale as it is brought down. Adjust the incline as per your preference, we recommend 45 degrees. 3 sets of 10 repetitions are suggested for each workout, with 3 workouts per week.

Smith Machine Incline Bench Press

The advantage of this routine is that it does not require a spotter and allows uniform movement. Place an adjustable bench underneath the Smith machine. Open your hands a bit wider than your shoulders and grip the barbell. Lower it slowly without touching your chest. Thrust it upwards with force. Again, remember to exhale when you push up and inhale as you lower it down. 3 sets of 10 repetitions per workout. 3 times a week is perfect for the workout.

Decline Push Ups


It differs from the routine push up in the body position whereby the legs rest on a bench like raised platform. Open your hands wider than the shoulders. Raise yourself up on your arms. Repeat three times a week in three sets of 10 repetitions each.
Diet with Workout

Since the aim is to burn fat, therefore, anything like a diet or even a fat burning supplement that can aid the loss must be considered. The ideal diet to complement these workout routines will be high in protein, low in fats as well as carbohydrates. However, a crash diet is neither required nor recommended. The ideal calorie intake should be low so as not to override the positive effects of the workout.

Most Common Queries about Workouts to Flatten the Chest

While working out in the gym, you need to keep your goals in sight and not let yourself be sidetracked by the heavy lifters. Remember, you want to lose the chest fat while they are training to put on some muscles.

Don’t feel intimidated and humiliated by your low weights routine but try to educate your gym mates about the wisdom of your choice.

You might have wondered about our recommended three times a week workout routine. Remember that the seasoned body builders do not spend all their day in the gym. It is to give your body a break from the intense routine and the effectiveness of a workout is lost of it is repeated daily.

Supplementing the Workout

The spot reduction myth, which purports the idea that focused workout for a single part of the body will help to develop it more than the rest of the body, gives you false ideas about the workouts for chest. The fact is that a workout that aims to flatten the chest must be complemented by the exercises for other parts of the body like a bit of jogging, warm ups and some cardio.

Speeding up the Fat Loss in the Chest Region

The fat loss in the chest area can be sped up with the use of some fat burning supplements like Gynectrol. It has been specially formulated to complement the fat loss in the chest region. The fat loss will be accelerated significantly by the use of a fat burner and will help you on your way to a muscular, chiseled and manly profile.

Check Out Gynectrol:

  • Developed Purely for Chest Fat
  • Manufactured in the USA
  • Prescription Grade Fat Burner
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  • Increases Metabolism & Fat Burning
  • FDA Inspected and cGMP Certified
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