Workouts To Lose Chest Fat: The 360 Degree View

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 and 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. This will also help you to see workouts to lose chest fat in a wider context.

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.

Unique Aspects Of Chest Fat

Chest fat is one of the most stubborn types of fat in the body and some men are predisposed with a vulnerability to store more of their body fat as chest fat. The pectoral (chest) area also does not move on its own and can only be impacted with the help of the hand. Chest fat also requires a high level of metabolism to burn it off. One reason that a lot of men have a difficult time in seeing results after doing workouts to lose chest fat is that, their metabolic threshold is not adequate to burn off chest fat. All of these aspects make losing chest fat challenging.

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

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 ?

Remember, 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. There are two objectives for dieting in the context of fat loss. Dieting invokes a calorie deficit in the body and as a result, the body is forced to use up the stored fat. The practical issue with calorie control or dieting is that it is physically draining to workout when we are eating less. Dieting and the resulting hunger pangs also affects our mood and motivation to workout.

What size of weights do I use and how many repetitions ?

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 that you use 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, then we can go full steam with more weights.  Now read after me again, low weight, high frequency. 

weight and frequency when doing workouts to lose chest fat for men

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 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 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 the whole body when you do these workouts to lose chest fat. Start with basic cardio , jumping rope (skipping) and then go for these exercises.

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 fat loss in general is that everyone has the same fat loss threshold and this is not simply true. For example, if you take two men with the absolutely same weight and body mass index and on an exact same diet and have them go through the exact same workout routine, you will likely see that they may not necessarily have the same level of fat loss. This is because their metabolism and their body’s process in burning fat are very different. The other main reason is that some individuals are also predisposed with retaining chest fat when compared to others and this is what is called stubborn chest fat. This is why some men will find it very hard to see results even after tirelessly doing workouts to lose chest fat.

There are two fundamental ways the body burns off fat and one is through increasing metabolism. The other is through converting stored body fat into energy when there is a deficiency that usually when we diet or cut on fat. For some men, their metabolism may be low to burn off fat fast. Another problem is that some are unable to go on a calorie deficit due to hunger pangs that basically makes it impossible. A calorie deficit also leads to fatigue making workouts to lose chest tiresome. So these are all obstacles to lose fat and losing chest fat faster requires support in these two areas. If you want to speed up chest fat, then you need a fat burner that would increase your metabolism, converts stored body fat to energy and suppresses appetite so that you can successfully create a calorie deficit to speed up chest fat loss.

If you have been doing workouts to lose chest fat and still find it stubborn than other areas with fat and hard to lose, I highly suggest you try Instant Knockout to push past the fat burning plateau. Instant Knockout is a multi-modal fat burner originally developed for MMA fighters that was later rolled out for the mass market. It is the strongest fat burner currently in the market that incorporates increased metabolism, appetite suppression, fat cell inhibition, body fat to energy conversion and psychological support. It is also one of the very few fat burners recommended by MMA fighters and coaches.

  • Converts Stored Fat To Energy

  • Prevents Fat Cell Formation

  • 100% Natural Ingredients

  • No Banned Substances

  • 90 Day Money Back Guarantee

An image of instant knockout, a supplement that can be used to burn chest fat along with workouts to lose chest fat for men

Used & Endorsed By MMA Fighters & Coaches

One of the most reliable benchmark of reliability for any fat burning product are testimonials from professionals who have used it and are willing to vouch with their name and face. Following are some testimonials from professional MMA fighters, MMA coaches as well as common folks like you and me who have successfully used to Instant Knockout to burn off significant amounts of chest fat.

Diego Sanchez, one of UFC’s famous fighters used Instant Knockout to cut from 190lbs to 145lbs. You can see his  short review in the below video or read the full review here.

 

Before

a man before losing chest fat

After

Before

an image of man before doing workouts to lose chest fat

After

an image of a man after doing workouts to lose chest fat

Before

an image of a man before doing workouts to lose chest fat

After

an image of a man after doing workouts to lose chest fat

Greg Jackson is one of the most experienced and sought after coach in MMA and has coached some of the biggest names in the sport like Georges St. Pierre, Jon Jones and Holly Holm. He also recommends Instant Knockout to his students and you can see his short video review of Instant Knockout or read the full review here.

 

Before

After

Before

After

Before

After

an image of a man after losing chest fat

Before

an image of a man before doing workouts to lose chest fat

After

an image of a man after doing workouts to lose chest fat

John Dodson is another professional MMA fighter who has used Instant Knockout to lose fat and be in peak shape. He was also the champion in Bantamweight category of season 14 of The Ultimate Fighter Championship. You can see his short video review below or read his full review here.

 

Before

an image of a man before doing workouts to lose chest fat

After

an image of a man after doing workouts to lose chest fat

You can see much more testimonials from the testimonials page.  The personal testimonials of MMA fighters and their complete fat loss journey can be seen and read at the pro athletes testimonial page. I highly recommend you take a look at them.

Instant Knockout Official Site