What are the best workouts to lose chest fat for men is one of the most asked questions on this site dedicated to help men with breast enlargement. Before we delve deep into these workouts to lose chest fat, I want you to be clear about the different types of breast enlargement in men breast enlargement in men because workouts to lose chest fat will not be an effective solution for all types of breast enlargement in men and in some cases, it can even be counter-productive.

Types Of Breast Enlargement In Men

Gynecomastia is breast enlargement caused as a result of excessive growth of breast tissue. Feminization of the male breast is the most visible and striking characteristic feature of this medical condition.

illustration of gynecomastia

Pseudogynecomastia is breast enlargement in men as a result of pectoral fat accumulation. This looks pretty much the same as gynecomastia and is often confused with gynecomastia.

illustration of breast enlargement due to chest fat

When Is Workouts To Lose Chest Fat Effective

In image showing information about workouts to lose chest fat among men with pseudogynecomastia

So if your breast enlargement has been caused as a result of fat build up or pseudogynecomastia, then workouts will definitely work. But if the underlying mass beneath your areola (nipples) is breast tissue and not fat, then workouts will not make much difference and in most cases, it will only highlight the excess breast tissue once fat around is eliminated through workouts.

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

First things first. You would need to find out first whether what you have is fat and the best and straightforward way is to see a doctor specializing in gynecomastia or breast reduction treatment. If you are what is considered as over-weight or obese or someone with high body fat, you will always have chest fat proportional to overall body fat. Even if you have breast tissue growth in such a case, you will have fat in your chest as a result of overall body fat content. 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.

Weight & Frequency

ideal strategy for workouts to lose chest fat

All of the following 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 that you use should not be too high or heavy. You are tying to burn the fat and not trying to break the muscle fiber and have them grow stronger as a result. Now read after me again, low weight, high frequency. 

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 spread up and burned out to experience breast reduction. Doing workouts for upper chest will also stretch the lower chest and will tighten that area giving you a flat chest.

Pro Tip: Combine Workouts With A Fat Burner Custom Developed For Chest Fat

Gynectrol is a natural and 100% safe supplement from Crazy Bulk, one of the most reputed suppliers for the fitness community. What separates Gynectrol from the general fat burners is that it was developed specifically to target and burn pectoral (chest) fat. Gynectrol will help you to accelerate chest fat loss when combined with the workouts below.

fat burner supplement to compliment workouts to lose chest fat

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

F.A.Q About Workouts To Lose Chest Fat

frequently asked questions regarding workouts to lose chest fat

Always keep in mind that exercises to lose chest fat are 1) Low weight and 2) High frequency or repetitions. The goal here is to burn off fat in the chest and not to build muscle mass. One distinction that you have to understand while at the gym is that you are doing this for a specific purpose and are not competing with the other guys who who are taking heavy weights.

When I was working out at the gym, there have been awkward movements where others thought that I was a slacker who only bothered with the small weights. If some body comes up to 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.

Are Workouts To Lose Chest Fat Completely Useless If I Have Gynecomastia ?

The classification of breast enlargement in men into that which is due to fat and due to breast tissue or gland growth is primarily for the sake of clarity. In reality, things are not that black and white or exactly 100% fat or exactly 100% breast tissue. In the majority of cases of men with breast enlargement, there will always be a combination of fat and breast tissue and this is called mixed gynecomastia. For some, the majority of the mass will be breast tissue and a minority of the mass would be fat or the other way. So in such cases, workouts to lose chest will help to eliminate that part of mass which involves fat.

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

Remember, our goal for these exercises is to bring down the fat in the chest and anything that helps like dieting or a fat burning product should not be overlooked. As for dieting, it ALWAYS HELPS if you can go on a high protein, low carb and low fat diet if possible. You are not required to crash diet while you do these exercises but make sure that you control the calorie intake. Your calorie intake needs to be low so that it does not reverse or neutralize the fat burn.

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 can simply workout 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 each and every part when you do these upper chest exercises. Start with basic cardio like some time on the treadmill, a bit jogging or warm-ups and then go for these exercises and you should be fine.

Can I Speed Up Chest Fat Loss ?

You can with Gynectrol, a prescription grade fat burner exclusively developed for chest fat along with workouts to speed up chest fat loss. Even if you are not a fan of supplements, I suggest you try it at least during the first one month because, it will really kick start burning the stubborn fat that has been there for quite some time. The accelerated fat loss will also boost your drive to workout on beast mode..

  • Exclusively  Developed For Chest Fat

  • Prescription Grade Chest Fat Burner

  • Guaranteed  Chest Fat Loss

  • 100%  Natural With NO Side Effects

  • FDA  Inspected Manufacturing Facility

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An image of gynectrol, a supplement that can be used to burn chest fat along with workouts to lose chest fat for men
Gynectrol Official Site