What are the best workouts to lose chest fat for men is one of the most asked questions on this site dedicated to men with breast enlargement. A lot of men find it very hard to lose chest fat or push past a certain plateau when it comes to shaping their chest and this page will give you the time tested workouts to lose chest fat. We will also go through the most frequently asked questions when it comes to losing chest fat. Before we delve deep into these workouts to lose chest fat, we will also briefly look at the different types of breast enlargement in men.

Types Of Breast Enlargement In Men

Gynecomastia is breast enlargement caused as a result of excessive growth of breast tissue. The root cause of excessive breast tissue growth is due to excessive levels of the female hormone estrogen in men. As a result of excessive female hormone, the male body will start to develop female physical characteristics and feminization of the male chest is the most visible negative effect. There are always some estrogen present in the male body but for definite male physical features like a flat, strong chest, testosterone levels should always be higher than estrogen.

illustration of gynecomastia

Pseudogynecomastia is another type of breast enlargement in men and happens when excessive pectoral (chest) fat is formed and deposited under and around the areola (nipples). This type of breast enlargement  is also called lipomastia. This looks almost the same as gynecomastia and that is one reason it is called fake or pseudo gynecomastia.

illustration of breast enlargement due to chest fat

How Can I Know If My Breast Enlargement Is Due To Pectoral Fat or Gynecomastia  ?

If you have a slight feeling that you have something under your areola (nipples) that is making it hard to shape your chest, the best way to find out what that is, is by seeing a doctor. Your family doctor or any general physician can do the physical examination but I highly suggest you see a doctor specialising in gynecomastia surgery. However, if you think that there is nothing unnatural with your chest, you do not need to do anything. Often times, when men have difficulty seeing results even after working out on their chest, there will be underlying reason. Below is one method doctors use to confirm the mass underneath your nipples that cause breast enlargement. I am listing this for informational purpose only and DO NOT self-diagnose. Always have this done by a trained doctor.

diagnosis of breast enlargement to see if workouts to lose chest fat will work

The patient lies flat on his back with his hands clasped beneath his head. Using the separated thumb and forefinger, the examiner slowly brings the fingers together from either side of the breast. In patients with true gynecomastia, a rubbery or firm mound of tissue that is concentric with the nipple–areolar complex is felt. In patients with pectoral or chest fat, no such disk or tissue is found.

Physical Examination Findings

Gynecomastia Pseudogynecomastia
A mass under the nipple area of the breast with or without pain when touched or squeezed. Breast enlargement involves the both breasts equally and evenly, without pain during palpation.

Recommended Workouts To Lose Chest Fat

The following workouts to lose chest fat have been thoroughly researched and was recommended by fitness experts. All of them have one thing in common and that is, all of them targets the upper chest. You may ask why? Because we need fat in the lower chest and under the (areola) nipples to be first pulled and spread up and then burned off. Doing workouts for upper chest will also stretch the lower chest and widen the pectoral area giving you a flatter chest. So without further ado, let’s look at the 5 best workouts to lose chest fat for a flat and muscular chest.

5 best workouts to lose chest fat

Dumbbell Pullover

The dumbbell pullover is one of the classic workouts to lose chest fat of all time that has been praised and recommended by famous body builders like Arnold Schwarzenegger. Arnold Schwarzenegger, the big daddy of all body builders also passionately advocates for dumbbell pullover workout. Get yourself a flat bench and lie flat on your back on it.

  1. Hold a low or medium weight dumbbell above your chest and have your elbows slightly bent.
  2. Slowly lower the dumbbell back over your head all the way down like in the animation above.
  3. Make sure you do this slowly and you feel the stretch.
  4. Go for about 3 sets initially with 10-12 repetitions in one set. Perform this exercise 3 times a week.
A man doing the initial step of the dumbbell pullover workout to lose chest fat
A man performing the final step of the dumbbell pullover workout to lose chest fat
An animated illustration of a man performing dumbbell pullover workout to lose chest fat

Incline Bench Dumbbell Press Workout To Lose Chest Fat

The incline bench dumbbell press is another great workout to lose chest fat from your upper chest and provides excellent pressure on your upper chest when done properly.

  1. Position yourself on the incline bench. Hold two low-medium weight dumbbells using a regular grip or if possible, have it passed from your spotter.
  2. Press the dumbbells upward in an explosive motion and make sure you feel the pressure on your upper chest.
  3. Inhale when it goes up and exhale upon release.
  4. Bring it down slowly. You should put the angle of the bench at around 45 degrees but this would depend on the individual as well. Play around with the angle until you can feel it is giving the best possible effect on your upper chest.
  5. Go for about 3 sets initially with 10-12 repetitions in one set. Perform this exercise 3 times a week.
A man performing the first step of the incline bench dumbbell press workout to lose chest fat
A man performing the final step of the incline bench dumbbell press workout to lose chest fat
An animated image of a man performing incline bench dumbbell press workout to lose chest fat

Incline Barbell Bench Press

Another one of the workouts to lose chest fat is the incline barbell bench press. You might ask what the difference for this is from the regular flat bench press. The regular flat bench press does not focus the upper chest but the incline barbell bench press does and for shaping the upper chest and to reduce the sagging, we need the incline.

  1. Press the barbell upward in an explosive motion and make sure you feel the pressure on your upper chest.
  2. Inhale when it goes up and exhale upon release.
  3. Bring it down slowly.
  4. Press the barbell upward again in an explosive motion and make sure you feel the pressure on your upper chest.
  5. Inhale when it goes up and exhale upon release.
  6. Repeat this.

You should put the angle of the bench at around 45 degrees but this would depend on the individual as well. Play around with the angle until you can feel it is giving the best possible effect on your upper chest. Go for about 3 sets initially with 10-12 repetitions in one set. Perform this exercise 3 times a week.

A man performing the final step of the incline bench barbell press workout to lose chest fat
A man performing the first step of the incline bench barbell press workout to lose chest fat
An animated illustration of a man performing incline bench barbell press workout to lose chest fat

Smith Machine Incline Bench Press

The Smith machine incline bench press is another among the workouts to lose chest fat and one of the benefits of this that you will get the movement uniform and you do not need a spotter since the weight is low.

  1. Take an adjustable bench and place it under the Smith machine.
  2. Grab the barbell with hands slightly wider than shoulder width.
  3. Slowly lower the barbell but do not let it touch your chest.
  4. Push the bar upwards in an explosive manner.
  5. Inhale when you push up and exhale when you release or lower it. Go for about 3 sets initially with 10-12 repetitions in one set.

Perform this exercise 3 times a week.

A man performing the first step of the smith machine incline bench press
A man performing the final step of the smith machine incline bench press
An animated image of a man performing smith machine incline bench press

Decline Push Ups

Another simple and all time classic workouts to lose chest fat is the decline push-up. This is not different than a regular push-up except that the legs rest on a raised platform like a bench.

  1. Make sure your back is flat when you do the push-ups.
  2. Hands should be preferable a little wider than shoulder width.
  3. Adjust the width and try out different widths to see which one gets you the most effect. Go for about 3 sets initially with 10-12 repetitions in one set.
  4. Perform this exercise 3 times a week.
A man performing the first step of the decline push ups workout to lose chest fat
A man performing the final step of the decline push ups workout to lose chest fat
An animated illustration of a man performing decline push ups workout to lose chest fat

Can I Speed Up Chest Fat Loss ?

Before explaining about how to speed up fat loss, we need to be on the same page the various factors that come into play in the process of fat loss. One of the fundamental misconceptions about body fat is that fat stored in all parts of the body are the same. Pectoral fat and abdominal fat are one of the hardest to lose and this is because they require a high level of metabolism and a higher degree of lipolysis (breakdown of fat). Chest fat also releases an enzyme called aromatase that converts testosterone to estrogen and when excess estrogen that is produced binds itself to chest fat, it causes breast tissue growth or gynecomastia. Some men also have a higher predisposition to store more of their body fat in the chest than others. If you have been having a hard time getting rid of chest fat and shaping your chest, it is because your body has a predisposition to store more fat in the chest. If you want to speed up chest fat loss, I highly recommend Gynectrol, a supplement with natural ingredients developed exclusively to burn off chest fat.

  • Developed Exclusively For Chest Fat

  • Balances Estrogen That Causes Breast Tissue

  • Natural Ingredients

  • Made In U.S.A

  • Free Shipping

image of gynecomastia supplement bottle

Gynectrol was developed by Crazy Bulk, a body building supplement company that specialises in natural and legal steroid alternatives for athletes. They also have a huge following among the professional athletes and fitness community. Gynectrol is also stacked with other products for cutting as you can see here. I believe the fitness community using it for stacking is a mark of its reliability.

Frequently Asked Questions About Workouts To Lose Chest Fat

One last thing before we look at the specific workouts to lose chest fat. Let’s go through some of the frequently asked questions about doing these workouts to lose chest fat including how to do them, about dieting as well as ways to speed up chest fat loss.

frequently asked questions regarding workouts to lose chest fat

Should I Diet While I Do Workouts To Lose Chest Fat ?

Our goal for doing these workouts is to bring down the chest fat and controlling fat intake is one step that can speed up the fat loss. The main benefit of dieting is that you are creating a fat deficit in the body and as a result, the body is forced to use up the stored chest fat. Now for some of us, creating a significant calorie deficit is not possible due to work and in that case try to be a bit more conscious in the food by avoiding food items that are fried or contain too much sugar.

Weight & Sets

All of the workouts to lose chest fat should be low weight and high frequency. This means the weights you use on the machines or the weight of the dumbbells should not be too high or heavy. The rationale for that is you are tying to burn the fat and not building more muscles at this time. The goal is to first burn off all stubborn chest fat and once the fat is gone, we can go full steam with more weights to build muscles.  Again, low weight, high number of sets or repetitions. 

weights and sets in workouts to lose chest fat

Keep in mind that you are doing this for a specific purpose and are not competing with who are taking heavy weights to build muscles. When I was working out at the gym, there have been awkward situations when others thought that I was a slacker who only bothered with the small weights. If some body comes up and ask why are you always using the low weights, tell them that your goal is to just lose the fat, become lean and NOT build muscles.

Should I Just Workout For The Chest ?

One of the myths about workouts and body building in general is called “spot reduction”. Spot reduction means you concentrate all your time and effort on working out for just one part of your body and develop it more than other parts. This is not true and it applies for the chest as well. Now that being said, it does not mean that you have to workout for the whole body when you do these workouts to lose chest fat. Start with basic cardio , jumping rope (skipping) and then go for these workouts to lose chest fat.